Sunday brunch!
Sunday, December 15, 2013 Mobility: Foam roll IT Band, calves15-20 Scapula Push ups10 Bird dogsGristle/Groiner/Samson stretch Warm-up: 2 Rounds:10 Jumping squats5 strict pull ups or 10 ring rows5-15 push ups10
Protect Your Back, Strengthen Your Core
Saturday Dec 14, 2013 Prehab: Monster walks 2×20′Wall Extensions x15Fire Hydrants x15 Warm Up: Partner Run 400 m with Wall Ball (20/14)Junk Yard Dog x5 repsPartner Wall Balls x20Partner Burpees
Do You.
Friday, December 13, 2013 Prehab: PVC DislocatesExternal Rotation w/band Warm Up: 2-4 lines, all movements are two lengths of the floor, down and back: -High leg kicks-side lunges, alternating sides-knee
I Know This Much Is True
Thursday, December 12, 2013 Prehab Theraband Routine:External rotationSteps waysShoulder circles Warmup 2 min Jumping Jacks10 PVC Dislocates20 Reverse Snow Angels20 Scapula Pushups20 Lat Activations:30 Handstand or Pike Hold Gymnastics Strength
Everyone is Different
Wednesday, December 11, 2013 Prehab Foam RollGristle/GroinersAnkle Stretch Warm Up Row 250m/Run 200m10 Inch Worms10 Bird Dogs, eachStraddle on floorLeg Lifts and CirclesBottom of Squat10 Push Ups10 Front Squats w/
Tuesday
Tuesday, December 10, 2013 Mobility: Wrist mobility10 Prone dislocates10 Lat activations + 10 Bar tapsBarbell Rack stretch Warm-up: Run 400 meters10 Wall SquatsPerform unbroken with pvc, or any weight barbell:10
Weekend Excitement
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Monday, December 9, 2013 Prehab Foam Roll LegsGroinersSupported Ankle Stretch – DEMO Warmup 1 minute of Jumping Jacks, then2 Rounds:10 Wall
36th Annual Santa Monica Venice Christmas Run
Paradiso Claus and his 12 Reindeer! 36th Annual Santa Monica Venice Christmas Run! Website: http://christmasrun.com/ Saturday – December 7th, 20136:00am – Registration Opens7:30am – 10k Start9:15am – 5k Start10:15am – Kids
Portable Western Omelettes
Sunday, December 8, 2013 Mobility: Monster walks (lateral/forward/back)Tricep mashLat activationsGroiners/Gristle Agility: EMOTM for 6 min:Partner Banded Sprints, 25m – DEMO Notes: Each person will have a partner that will hold
