AK Festival today!

Sunday, September 28, 2014

Swing by our booth for the Abbot Kinney Festival anytime from 10-6pm! We will be located in front of the community garden.

Prehab:

15 Scapula Push ups
Downdog Calf stretch, 20x
Gristle/Groiners/Samson stretch, 30 seconds per side
10-15 Bar taps

Warm-up:

Row 200m
20 Double unders
10 Jumping Squats
10 Pike sit ups
10 T-push ups
Jog 200m

Cool down:

Tabata Handstand or Plank hold
(8 rounds of : 20s on, :10s rest)

Fitness Conditioning

4 Rounds:
Run 400 meters
Bear Crawl 200 ft.
25 Push Press
25 Back Squats
25 Tuckups
25 Arch Rocks
Row 500 meters
50 Double Unders
-35 min cap-

Notes: Prescribed is 75/55. Be sure to scale to allow for continual movement. If you cannot perform Double-Unders yet, perform as many reps as possible in 2 minutes or 200 single unders.

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.