WEDNESDAY - Strata 91.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Hamstring Floss 

S2. 12 Travelling Mobility Lunges 

STRUCTURAL BALANCE 

S1. 10 KB Windmills 

S2. 10 Farmers Push Press 

3 Rounds Each  

CONDITIONING (AMRAP)

PARTNER WOD

2 rounds
4 minutes Calorie Machine
3 minutes KB Swings 24/20
2 minutes Wallballs
1 minute Push Ups

Share time evenly (partners must keep an eye on the clock) 

Rest 2 mins between rounds 

MIDLINE

Pikes on Disc 

Plank F&B on Discs 

 

StrataLadies Week 5, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Lacrosse Ball Glutes   

S3. Band Assisted Good Mornings  


Strength - Structural Balance - Midline 

Take 5 mins to Review Barbell Deadlift Technique 

3 Rounds 

5 Pushups (add ab matt to maintain extension)

10 Barbell Deadlifts (place bar on top of plates to reduce range if extension can’t be maintained) 

15 Plate Lying Leg Raises 

Partner Conditioning  

2 Rounds
3 minutes Calorie Machine
2 minutes Wall Balls
1 minute Burpees 

Share time evenly (partners must keep an eye on the clock) 

Rest 2 mins between rounds 

Midline 

2 Rounds

12 Lateral Banded Steps each way (band around ankles)

straight into

12 Lying Hip Extensions (band below knee)

12 KB Sumo High Pulls