Welcome to the ROD Athlete Program week 2! Please make sure to read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email. : ) Apologies on the delay on this post. My bad!! It without further a due here is today's work: A:

Bent Over Row 3 x 8

(go heavier than your 10 rep & challenge yourself). NOTES: Hold form. This is imperative and should go without saying. But I'll go ahead and away it anyways! Keep you back straight, flat and tight, your shoulders should be retracted at all times. Look to really engage the shoulder blades. Imagine you are crushing a can between them! The bar should be touching your lower chest/upper-upper ab area. Don't settle for nearly touching. Make contact with the body. If you cannot do this you need to come down in load. B: 20 mins mobility work.

NOTES: Mobility is a huge, crucial, performance defining factor in any health and fitness regime. Pick two areas (may we suggest the thoracic spine and the lat area as a focus). Spend an equal amount of time on both areas and if you run over the 20 mins the call it a bonus in your 'mobility bank'. Grab a ball, a roller and get after it! 🙂