Start with dynamic warmup and mobility
2 sets:
1′ scap pushups
15/15 side lying leg abduction
15/15 steps lateral walk
3 sets of each:
12/12 SL RDL with DB
12/12 single arm row
1 minute plank (toes on PB)
3 sets of each:
10/10 Side step
12/12 x1/2 kneeling military press
30s/30s side plank
Love the RDL. I may need to increase weight from 8kg. The single-leggedness of the Romanian deadlift did wonders to my calves as I felt the burn as the calves worked to stabilize my body while hinging at the hips to lift the dumbell. Promptly got my kids to roll out the fibers this evening.
Single arm row 10kg. Too light. I may need to invest in more weights at home. Kneeling military press 8kg also too light.
30′ sub MAF build to MAF
Interval set:
5 X 60″ on 2′ rest, maintain high cadence 85+ and in aero for each interval.
Finish with easy running, getting HR back to MAF or lower.
Rode after weights. It was hard getting my HR up to MAF. But the intervals were fun but felt a bit short as by the time I got my power up, the minute was ending.
A bit confused about “finish with easy running” as this is a bike workout. But since this workout was set before knowing I have no soccer tomorrow, I didn’t take it as a typo and ran for 30min to close off the 1:15 time.
theRUNS.net 