Sunday grinder.

Sunday, January 11, 2015

Nothing new here!  If you are not aware, these workouts are deliberately designed to be lower intensity aka aerobic.  Our goal is to create continual movement for 30-45 minutes.  You will often see a lot of running and/or rowing in these workouts.

Prehab:

Theraband routine
Posterior chain flossing
Overhead band distraction

Warm-up:

Jog 200 meters
20 Walking lunges
15 Hollow Rocks
10 T-push ups
5 Burpees

Cool down:

Cobra stretch
Calf stretch
Active hang, 1 minute

Fitness Conditioning

3 Rounds for time:
800 Meter Run
20 Single Arm Russian Kettlebell Swings (10l/10r)
20 Single Arm Push Press (10l/10r)
20 Kettlebell V-twists (l/r equals 1 rep)
4 Turkish Getups (2l/2r)
200’ Bear Crawl
-40 min cap-

Notes:  Prescribed is 45/25 (orange/yellow).  Scale the Push Press and Tgu to a Dumbbell if needed to maintain quality.

Advanced- 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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