Welcome to Daily Fire 🔥 Week 3!
Monday #3
You will need:
Ball
Mat
Foam Roller
3db
Hurdle
- 1 Set Each
- SMR Lats - 1 min each
- Static ball lat stretch 1 minute
- Dynamic ball lat stretch 5 reps
-
5 sets
(Rest 1 minute after last exercise then repeat) - Prone ISO shoulder I extension 1 minute
-
Ball shoulder Y w/ 3lb DB x 20 reps
(2/3/2 tempo) - Feet on ball plank roll out hold to pike hold x 10 reps
- Single leg lateral hurdles x 12 reps (stick each landing)
- Cooldown
- Static ball lat stretch 1 minute
Tuesday #3
You will need:
Foam Roller
Mat
Mini Band
Ball
10db
- 1 Set
- SMR quad and IT band 1 minute
- Static quad stretch and side hip stretch 1 minute
- Dynamic standing alternating quad stretch x 20 reps
- Dynamic single leg lateral hip swings x 10 reps
-
5 sets
(Rest 1 minute after last exercise then repeat) - ISO ball bridge 1 min
- Bent leg hip extension w/ 10lb DB x 20 reps
- Opposite arm and leg reach w/ mini band x 24 reps
-
Butt kickers x 12 reps
(stabilize for 3 seconds between reps)
Wednesday #3
You will need:
Foam Roller
Mat
3DB
- 1 Set
- SMR chest - 1 minute
- Static wall chest stretch 1 minute
- Dynamic book opener stretch 5 reps each side
-
5 sets
(Rest 1 minute after last exercise then repeat) - ISO cobra extension w/ 3lb DB 1 minute
- Floor shoulder cobra w/ 3lb DB x 20 reps
- Side plank hip lifts x 10 reps
- Jump lunges w/ 5lb DB x 20 reps
- Cooldown
- SMR chest 1 minute
Thursday #3
You will need:
Foam Roller
tennis ball
Mat
5db
Stretch Band
- 1 Set
- SMR quad and IT band 1 minute
- Static quad stretch and side hip stretch 1 minute
- Dynamic standing alternating quad stretch x 20 reps
- Dynamic single leg lateral hip swings x 10 reps
- 5 sets,br>(Rest 1 minute after last exercise then repeat)
- ISO ball bridge 1 minute
- Bent leg hip extension w/ 10lb DB x 20 reps
- Opposite arm and leg reach w/ mini band x 24 reps
-
Butt kickers x 12 reps
(stabilize for 3 seconds between reps) - Cooldown
- SMR quad and IT band 1 minute
- Static quad stretch and side hip stretch 1 minute
Friday #3
You will need:
Mat
Foam Roller
10db
Ball
- 1 Set
- SMR Traps, Shoulders 1 minute
- Static shoulder sleeper stretch 1 minute
- Thread the needle dynamic stretch 5 each side
-
5 Sets
(Rest 1 minute after last exercise then repeat) - ISO 2 leg floor slide low abs hold 1 min
- Candlestick hip lift x 20 reps
- Feet on ball reach out to knee tuck x 10 reps
- Single leg burpee x 6 each
- Cooldown
- SMR Traps, Shoulders 1 minute
- Static shoulder sleeper stretch 1 minute
