MEDIUM WEEK 2/8

WARM UP kesto yht. n.15min

1-2 rounds/side
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side & WARRIOR I & WARRIOR II &TRIANGLE & REVERSE WARRIOR II & EXTEND SIDE ANGLE & LIZARD with 2× THORACIC ROTATION & PLANK & UPWARD DOG & DOWN DOG & CAT&COW CRUNCH x2 both side & CHILD POSE & DOWN DOG & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

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1-2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

3 HIP M ST SN *slowly & OHS *3s pause sq pos.

3 HIP SN BAL *slowly & on the toes & 3s pause sq pos. + 3 HIP SN BAL *on the toes & 3s pause sq pos.

2x3 BOUNCE & LEG EXTENSION + 2x3 BOUNCE & HIP SN

3 SN PULL to PWR pos. + 3 REVERSE SN PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST SN & OHS + 3 SN + 3 PWR SN

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M ST SN + OHS + SN BAL + SN DROP + HIP SN *M ST SN no hip contact
1+1+1+1+2@up to 45% sn-% pal 1min

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BLOCKS SN PULL to PWR POS. + SN *blocks the above knee high
1+2@up to 67%, 1+2@70%, 1+1@74%, 1+2@70%, 1+1@76%, 1+2@72%, 1+2@74, 1+2@76% pal 2min

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BLOCK SN PULL *blocks the above knee high, full foot
2x4@70-76%, 2x4@80% pal 2min

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PAUSE BS *first squat 5 sec pause squat position
3x5@65% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

12 KNEELING SQUAT, BB+weight

8@29-33% bs-% SEATED SHOULDER PRESS, BB

20 SIDE BENDS, BB