Below is the workout I am planning to use with a client of mine this afternoon. She recently sprained her ankle, so this training session will have VERY limited impact. This is a great one to try if you're struggling with a lower body injury, or simply if you want to give your body a break from the rigors of jumping and running.
WARM-UP:
60 sec. - 45 sec. - 30 sec. x
*Cross-Body Punch in Sumo Squat (5 lb. DBs)
*Bent-Over Fly (8 lb. DBs)
*Supine Fly (8 lb. DBs)(elevated legs, 90 degree hip/ knee bend)
THREE TIMES THIRTY SETS:
3 x thru:
*30 x DB Deadlift (heavy DBs OR w/ barbell?)(if necessary: go Sumo to limit ankle ROM)
*30 x Halo (in partial squat, circle 1 DB around head using torso) (15 clockwise, 15 counterclockwise)(back and front = 2 reps)
*30 x Hammer Curl
3 x thru:
*30 x Renegade Row in Knee Plank (Push-Up + Row R and Row L = 2 reps)
*30 x Partial Hanging Tuck-Ups (w/ high box under feet)
*30 x (15 x R and L) x Standing Side Tilts w/ Stability Ball OH
3 x thru:
*30 x Sumo Squat DB Half Circle (vs. wall)
*30 x (15 x ea. arm) S-A Heavy DB Snatch
*30 x Seated Single-DB Shoulder Press (challenge: in V-Sit)
3 x thru:
*30 x MB Push-Up (hands atop MB)(mod: on knees)
*30 x MB Russian Twist Slam/ Catch
*30 x MB Figure 8 (in Sumo Squat)
FINISHER: (if time)
3 Rounds - (as fast as possible)
*5 x Dead Hang Pull-Up
*15 x DB Thruster (15s)
STRETCH:
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