Omega Fit Friday (6-9-17) – Invictus Fitness Solutions
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Omega Fit Friday (6-9-17)

9
Jun

Omega Fit Friday (6-9-17)

Omega Fit Friday

Warm Up

Coaches Choice
Coach to choose warm up modality

MOBILITY

FOAM ROLL AND STRETCH LOWER BODY
Calves 20 sec then stretch 3-5 sec switch
Lateral Hamstring 20 each side 3-5 sec
Hip Flexor FR Alternating HF Kneelign stretch
Pirformis Foam Roll then Glute stretch
foam roll = 20 sec stretch 3-5 sec each side twice

STRENGTH

Strength Blocks 6-4
Block 1:
Partner Band Rows with squats (squat and row at the same time)
Partner band oblique twists (stand facing same direction arms extended out twist the opposite way from your partner)
Partner push ups to fist bump

Block 2:
Plank to Ankle Taps
ball pull overs (lay on back pull ball from overhead to chest keeping consistent angle at the elbow)
Step out side squats (alternate sides)

Block 3:
Lateral raise to front raise
Ball Chest toss from laying down position
Hip bridges with ball as weigh

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