Welcome to Daily Fire 🔥 Week 2!
Monday #2
You will need:
Ball
Mini Band
Foam Roller
Mat
3db
Hurdle
- 1 Set Each
- SMR Lats - 1 min each
- Static stretch lats - 1 min each
-
4 Sets (Rest 1 Min after last
exercises then repeat) -
Dynamic ball lat stretch X6
(2/3/2 Tempo) - Prone 2 Arm I shoulder ex. ISO hold 45 sec.
- Feet on ball pike reach out X 6
-
Ball Shoulder Y 3lb DB X 15-20
2/3/2 Tempo) - Foot on ball plank hold 3 sec. Reach out with feeet 3 sec.Pike and repeat x5
- Single leg lateral hurdles X8
Tuesday #2
You will need:
Foam Roller
Mat
Mini Band
Ball
10db
- 1 Set
- SMR quad and IT band - 1 min
- Static stretch quad and side hip stretch 1 - min
-
4 Sets (rest 1 min after
last exercise then repeat) - Dynamic standing alt. quad stretch X10 ea. + Dynamic lateral leg swings X10 ea.
- ISO ball bridge 45 sec.
- Bent leg hip ext. 10lb x15 reps
- Opposite arm and leg reach w/ mini band x24 reps
- Buttkickers x10 (stabilize for 3 seconds between reps)
Wednesday #2
You will need:
5DB
Foam Roller
3db
Mat
- 1 Set
- SMR chest - 1 minute
- Static wall chest stretch - 30 seconds each side
- 4 sets (Rest 1 minute after last exercise then repeat)
- Book opener stretch - x5
- ISO prone cobra w/ 3lb DB hold 45 seconds
- Floor prone cobra 3lb DB x 20 reps (2/3/2 Tempo)
- Side plank hip lift w/ abduction x 12 reps (2/3/2 Tempo)
- Jump lunge x 24 reps w/ 5lb DB
Thursday #2
You will need:
Foam Roller
Stretching Strap
Ball
5db
Airex mat
- 1 Set
- SMR Hamstrings, Calves, and Feet 1 minute
- Static stretch hamstring w/ strap 1 leg floor
- 4 sets (Rest 1 minute after last exercise then repeat)
- Dynamic supine cross stretch x 20 reps (2/2/2 tempo)
- ISO feet on ball plank toes pointed 45 seconds
- Skater squats w/ 5lb DB reach x 10 reps (2/2/2 tempo)
- Foot on ball mountain climber x 20 reps holding 2 seconds each
- Tuck jumps x 10 reps (Hold and stabilize 2 seconds between reps)
Friday #2
You will need:
Foam Roller
10db
Ball
Mat
- 1 Set
- Thread the needle dynamic stretch 5 reps each arm
- ISO 2 leg floor slide hold 45 seconds (Hold 10lb DB behind head)
- 4 sets (Rest 1 minute after last exercise then repeat)
- Thread the needle dynamic stretch 5 reps each arm
- ISO 2 leg floor slide hold 45 seconds (Hold 10lb DB behind head)
- Candlestick hip lift x 20 reps (Hold 10lb DB behind) (2/3/3 tempo)
- Feet on ball reach out to jackknife x 10 reps (3/3/3 tempo)
- Single leg burpee x 5 reps each (Stabilize 5 seconds between reps)
