MOBILITY AND STRENGTH TRAINING WITH COACH PHIL DARU

GRAB OUR APPAREL:


BUILD MUSCLE:


PHIL DARU


WORKOUT:
Dynamic warmup:

DIAPHRAGM BREATHING
Quadruped Series

Fire Hydrant
Hip circle
Scorpion
Lateral leg Reach
Cat/Cow
Bird Dog
Table Top Toe Touch

Straight Leg Series

Glute Bridge Leg Raise
Glute Bridge Leg Whip
Side Lying Abduction
Side lying Adduction

Glute activation

Glute Bridge
Monster walks

Squat series

Ankle Rocker
Bodyweight Squat
Toe Grab

Trunk rotation
Flexed trunk rotation

Shoulder series

Band pull apart
Bent over scarecrow

Mid dynamics
WGS
Quad stretch reach up
SL RDL reach out

High dynamic
Jumping Jax shuffle
Karaoke
Karaoke knee punch
High knees
Butt kicks
A-Skip
A-Skip backboards
Side A-Skip
Hip openers
Quick skips
Power skips

Low level plyo:
Pogo jumps
Hinge jumps
Lateral skater bounds

Dynamic upper / max Effort Lower
Explosive power:
Med ball rotational throw x5 each
Med ball rotational slam x5each
Hop step under rotational toss x5 each

Speed strength: landmine Press reactive
9x3 Heavy band

Max Effort Zercher Box Squat: Work up to heavy single or triple

Supplemental SSB Split Squat Goodmorning: 3x5 RPE 9

Reverse Hypers: 3x20
Lawnmower rows: 3x10 each

Heavy med ball or sand bag carry: 60 meters 6 trips active recovery banded deadbugs 10 each side

Conditioning: Airdyne alactice capacity

DIRECTED & EDITED BY:

Justin Vaseur


LIFT WITH US:
Barbell Brigade
646 Gibbons St
Los Angeles, CA 90031

FOLLOW US:

barbell brigade,bart kwan,geo antoinette,powerlifting,squat,bench,deadlift,fitness,weightlifting,bodybuilding,exercise,los angeles,california,dominate humbly,workout,strong,athletic,healthy,crossfit,muscles,sport,abs,biceps,pecs,health,fit,active,lifestyle,streetwear,PHIL DARU,UFC,