NAVIGATION
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© 2017 by Coach Rut.

Shamrock 05/15/19


Frank Shamrock is a retired American professional mixed martial artist. Shamrock was the first to hold the UFC Middleweight Championship and retired a four-time defending undefeated champion. Shamrock was the No. 1 ranked pound for pound UFC fighter in the world during his reign as the UFC Middleweight Champion. Legend has it, that this was one of the workout Frank performed during training. Internet judge and jury feel free to correct me.


VARSITY, JV, MASTERS


FT:

500 Air Squats


We all know 'that guy' who will cheat the hell out of air squats.


Two rules:


1. Hip crease below the knee.

One of those Dynamax balls might work but then you are tempted to bounce your Lululemons off the ball. Another foul!


If you are vertically challenged then the ball shortens the range of motion. Best to just warm up with a mirror if one is available and be true to yourself.

2 Hip crease opens at the top. Stand all the way up.


Have a plan. 10 at a time...., 20 at a time....




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