LIGHT WEEK 1/8

WARM UP kesto yht. n.15min

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 (DD) &
CAT&COW CRUNCH x2 both side &
CHILD POSE &
DOWN DOG (DD) &
STANDING FLAT BACK &
STANDING FORWARD BEND &
MOUNTAIN

--

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 (GMS=GoodMorningSquat)

5 HIP M ST SN slowly & OHS *3s pause sq pos *(M=Muscle, ST=STanding)

5 HIP SN BAL *slowly & on the toes & 3s pause sq pos + 5 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

---

DEFINIT SN PULL to PWR POS. with the banded
4x3@up to 50% sn-% pal 2min

---

BLOCKS SN PULL to PWR POS + SN *blocks the above knee high
1+2@up to 50%, 2[1+2]@55-65%, 3-5[1+2]@70-72% pal 2min

--

BLOCK SN HIGH PULL T&G *blocks the above knee high
6@50%, 2x4@60-70%, 2-3x4@75% pal 2min

---

SN PP + GMS SN DROP
3[3+2]@MEDIUM pal 2min

---

ACCESSORIES 3 rounds (OpenGym alueella)

15 1-LEG SEATED CALF RAISE, DB

8@28-32% bs-% SEATED SHOULDER PRESS, BB

8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla