No Ka’ oi

Stretch and Strengthen

September 22, 2022

Lower Body:
Eccentric Goblet Cossack Squat: 3 x 12 (alternate sides)( w/ :06 sec lowering)

3xs:
6ea Side Single-Arm Reverse Lunge + Strict Press
6ea Tempo Romanian Deadlift (tempo is :03sec up & down)

Upper Body:
Eccentric Dumbbell Pullover: 3 x 6 w/ :06 sec lowering

3xs:
10 Scap Pull Ups
10 Scap Push Ups
5 Tempo Arnold Press (tempo is :05sec up & down)