Welcome to Daily Fire 🔥 Week 5!
Monday #5
You will need:
Mat
Ball
Foam Roller
Hurdle
3DB
5db
- 1 set and 1 min each
- SMR lats
- Static stretch lats on ball
- Dynamic ball lat stretch
-
5 sets, each set time yourself. Rest.
Repeat and beat your time. - Shoulders 1 on floor 3db x15
- Feet on ball plank with reach and pike. x10–15
- Single leg lateral hurdles x 8–12. Hold 5db
- Get faster and better each set
Tuesday #5
You will need:
Mat
Ball
Mini Band
15db
Foam Roller
30KB
- 1 set and 1 min each
- SMR quad and IT band
- Static quad stretch foot on wall
- Static weighted 30 kb side quad stretch
-
5 sets. Each set time yourself.
Rest, repeat and beat your time. - Forearm prone single leg hip ext. 15db x15
- Ball bridge x20
- Quad plex with theraband x 20
- Butt kicks x 10–12 with theraband and 5db
- Have fun.
Wednesday #5
You will need:
Ball
Foam Roller
5db
10db
Mat
- 1 set, 1 min each
- SMR chest
- Static wall chest stretch
- Dynamic chest book opener stretch
-
5 sets.
Each set time yourself, rest, repeat and beat your time. - Floor db cobra 5db x15
- Floor renegade rows. 10 db x 20
- ISO side plank with leg abd. And theraband x10
- Jump lunges with db shoulder press 5 db. X20
- Get better and faster each set.
Thursday #5
You will need:
Ball
Foam Roller
theraband
superband
5db
Mat
- 1 set 1 min each
- SMR hamstring, calves, and foot
- Static hamstring floor stretch with superband
- Dynamic floor supine cross
-
5 sets.
Each set time yourself, rest, repeat and beat your time. -
5 sets.
Each set time yourself, rest, repeat and beat your time. - Feet on ball plank – flex and point toes x10–12
- Skater squat with theraband and 5db x10–12
- Feet on ball mountain climber x20
- Knee tuck with theraband and 5db x10
- Rock this workout
Friday #5
You will need:
Foam Roller
Mat
5DB
- 1 set 1 min each
- SMR traps and shoulders
- Static shoulder sleeper stretch
- Thread the needle dynamic stretch 5 reps each arm
- Dynamic shoulder stretch on hands and knees
- 5 sets. Each set time yourself, rest, repeat and beat your time.
- Abdominal floor slide x 12 with shoulder flexion 5db
- Abdominal full body crunch with 5db x12
- Feet on ball plank reach out to knee tuck x10
- Single leg burpee to jump x6
