Welcome to Daily Fire 🔥 Week 4!
Monday #4
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Upgrade your weights
1 set - 1 min each - SMR lat
- Static ball lat 1 arm stretch
- Dynamic lat stretch 2 arm
- 5 sets
- Floor shoulder 1 db x15
- Ball shoulder Y 5db x15
- Feet on ball plank reach to pike x10–12
- Single leg lateral hurdles x 8–12 hold weight
Tuesday #4
-
Upgrade your weights
1 set - 1 min - SMR quad and IT band
- Static quad stretch wall
- Static weighted KB side quad and hip stretch
- Dynamic quad stretch reach
- 5 sets
- Ball bridge and 20x
- Forearm prone ab 15 hip ext.
- Quad plex opp arm leg reach with TB x24
- Butt kicks to weighted x10–12
- Repeat with a smile
Wednesday #4
-
Upgrade weight
1 set - 1 min - SMR chest
- Static wall chest stretch
- Dynamic chest book opener stretch
- 5 sets
- Floor DB cobra 5db x10–12
- Floor DB10 renegade rows 10 db x16–20
- Side plank hip lift with ABD with theraband x20
- Jump lunges 5db shoulder press x20
- Repeat
Thursday #4
-
Upgrade weights
1 set - 1 min - SMR hamstrings, calves, and foot
- Static floor hamstring stretch
- Dynamic floor supine cross
- 5 sets
- Feet on ball plank toes point to flex x10
- Skater squat 5 db theraband x10–12
- Feet on ball mountain climber x20–24
- Knee tuck theraband weighted x10–12
- Repeat
Friday #4
-
Upgrade with Theraband
1 set - 1 min - SMR traps and shoulders
- Static shoulder sleeper stretch
- Dynamic shoulder stretch on hand and knees
- 5 Sets
- Long lever with 5db on floor abdominal lower floor slide x12–15
- Abdominal floor slide with DB5 long lever pullover x12
- Feet on ball reach out to knee tuck x10–12
- Single leg burpee to jump with Thera band x10–12
