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ENJOY YOUR TRAINING!
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WEEK 1 MOVES

Hey there!  Welcome to week 1. This is not your program. Here’s your homework until your customized page is created. As you know all programs are customized based on each client’s muscle imbalances and overcompensations. While we build you custom program, here are a series of exercises that will get you started on your training journey with Pacific Rim Athletics.

If anything hurts, consult your coach and DO NOT continue working that exercise! 

 This will take about 15 minutes to complete. If you would like a longer workout, you can repeat this page up to 3 rounds. 

Let’s get this party started! 🙂

SHOULDER FLEXION STRETCH

1 round, 2 reps of 60 second holds

WRIST WARM-UP

Follow this video twice for a full wrist warm-up

PLANK JACKS

1 round, 20 reps

V-UPS WITH A BLOCK

1 round, 20 reps

PIKED TRICEPS PUSH-UPS

1 round, 15 reps

SINGLE LEG HIP BRIDGE

1 round, 15 reps per leg

OPEN HIP SQUATS

1 round, 20 reps

HIP STRETCH

1 round, 2 reps of 30 second hold per leg

FIGURE 4 STRETCH

1 round, hold for 30 seconds each side twice

ELBOW PIKE SPLITS HOLD

1 round, 45 second hold per leg

BONUS MOVE IF YOU HAVE SOMEWHERE TO HANG!

HANGING SUPERMAN TO HOLLOWBODY

Follow this video twice through with sound on

GAMEPLAN CONTINUED