Swing dance.

Sunday, August 3, 2014

Prehab:

PVC Dislocates
Reverse Snow Angels
Scapula Push ups
Gristle/Groiners

Warm-up:

Jog 400 meters
10 Burpees
10 Wall Squats
2 Wall Climbs + :30 second Handstand hold
20 Double unders/ 40 Singles
10 KB Swings
10 Wall balls

Cool down:

10 Wall extensions
Calf stretch
Straddle hold
Pigeon

Fitness

50-75 Pushups or Handstand Pushups

*perform 20 double unders or 40 single unders every minute

-then-

50-75 Wall Balls

*perform 100m Row every time you take a break

-then-

50-75 Russian Kettlebell Swings

*perform 100m Run every time you take a break

-40 min cap-

Notes: Pick the number of reps you would like to perform for each movement in advance and go for it! A break in the wall ball and KB swings is anytime the reps discontinue, not just keeping it off the ground.

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.