Thank you for to all who joined us for lunch on Friday and the ladies who came out to hear what Laura Powers had to tell us about our pelvic floor.  Lots of fun!!

What is the Pollof Press?

The Pallof Press is a great core exercise that forces you to brace your core and glutes to stabilize and resist rotation.  One of the primary functions of the core is to resist rotation, flexion, and extension, not to initiate those movements.  Today we will superset the Pollof Press with the Deadlift or hip hinge to help ensure that we are properly bracing our core during this movement.

Strength Focus

Pollof Press    5 set of 10 each side

Deadlift    5 sets of 5    progressively load to a rate of perceived exertion of 8/10

Conditioning Workout

Complete 4 Rounds of:
10 Squats to med ball
5 Med ball sumo Deadlift
1 Med ball carry

Game Time

Tic Tac Toe

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