Active rest….

Thursday, January 8, 2015

Thursdays have always been a unique day for us, as it is an active rest day for athletes that follow the advanced programming and a recommended rest day for any athlete that has attended class 3 days in a row.  Over the next 8 weeks we will be focusing on Handstands and basic pulling and pushing strength.

Prehab:

Wrist DROM
Samson stretch
PVC Dislocates
Lat Activations

Warm-up:

Jog 400 meters
100 ft. Bear crawl
100 ft. Crab walk
50 ft. Burpee Broad Jumps

Cool down:

Foam roll quads, glutes, IT band and calves

Fitness Strength

Every Minute on the minute for 16 minutes (4 rounds), alternate the following movements:

Pushups x 10-15 reps
Ring Row in Hollow x 8-12 reps
Plank Hold on toes :30-:45
Arch to Hollow Swings on Bar x 8-10 reps

Notes:  Start with a variation that you can maintain perfect position for every rep as we will be building on these over the coming weeks.  The pushups should be the same pace up and down.  If you think 15 pushups is easy, slow down your tempo and/or perform them with your shoulders further in front of your wrists (planche style).  The preferred scale for the pushups is an incline position instead of bands.  For the plank, your feet will be together with toes pointed and shoulders slightly in front of the wrists.  Same as the pushups, scale the plank up by moving the shoulders further forward in front of the wrists.  For the swings, focus on initiating the swing from your shoulder, keeping your feet together with pointed toes and legs straight.  For those with mobility issues, you should keep the swings very small or just use this as a stretch and shoulder opening drill.

Conditioning

2 Rounds:
1000 meter Row
800 meter Run
40 Jumping Lunges
20 Dumbbell Snatch (10r/10l)
-25 min cap-

Notes:  Prescribed is 50/35 Db.  Scale to walking lunges if needed to maintain form and intensity.

Advanced- Active Recovery Day!

Mobility and Maintenance

* Choose 1-2 Back Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 1-2 Upper body (shoulder, wrist) Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 2-3 Lower Extremity mobility drills (hips, ankles, knees) from our Physical Therapy video Library 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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