Hey, GWOD-ers, just a heads up that this is the last week of this GWOD cycle. We'll be switching things up a bit next week, so hang in there and finish out this strength cycle from Rog Law and Nia Shanks on a strong note!
Got questions? Email us at gwod [at] greatist.com!
For a warm-up, we recommend a few minutes of foam rolling followed by:
Wall Ankle Mobilization: 8 reps per leg
Wall Hip Flexor Mobilization: 8 reps per leg
Scapular Wall Slides: 10 reps
Split Stance Adductor Mobilization: 8 reps per leg
Quadruped Extension-Rotation: 8 reps per side
Supine Bridge: 10 reps
Pullback Buttkicks: 5 reps per leg
High Knee Walk: 5 reps per leg
B1) Dumbbell Reverse Lunge – 2 x 8, 1 x 12-15 each leg
B2) Pushups – 3 x AMAP (as many as possible with good form)
C1) Cable Face Pulls – 3 x 12-15
C2) Single Leg Hip Thrust – 3 x 10-15 each leg
Enjoy your GWOD? Why not track your workout?! Below are two great tracking options: