Sunday, December 28, 2014


Downdog calf/ankle stretch
20 Scapula Push ups
Samson stretch
2 minute squat test

Warm up:

50 feet of the following:
High skips
Butt kickers
High knees
Bear crawls

-Jog 200 meters-

Cool down:

Foam roll IT band
Pigeon stretch, 2 minutes
Calf stretch, 1 minute each

Fitness Conditioning

1000 meter Run
40 Walking Lunges
40 Shoulder Taps

800m Run
30 Walking Lunges
30 Shoulder Taps

400m Run
20 Walking Lunges
20 Shoulder Taps

400 meter Row
20 Air Squats
20 Burpees

800 meter Row
30 Air Squats
30 Burpees

1000 meter Row
40 Air Squats
40 Burpees

– 40 minute cap –

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.


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