Active Recovery

Thursday, January 15, 2015

Prehab:

Wrist/Ankle mobility
20 Scapula Push ups
Lat activations
Tricep mash

Warm-up:

Jog 200 meters
20 Mountain Climbers
10 Inchworms
15 Jumping Squats
3 Wall Climbs
:30 second Handstand hold

Cool down:

German hang
Pigeon stretch
Plow stretch

Fitness Strength

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

Pushups x 10-15 reps
Ring Row or Strict Pullups in Hollow x 8-12 reps
Handstand Hold Progression x :30-:45
Arch to Hollow Swings on Rings x 8-10 reps

Notes:  Similar to last week!  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 Handstands, your feet should be together, toes pointed, working to the most vertical position possible with only your toes touching the wall.  If you can hold that quality position for the full :45, you should begin working into balance practice.

  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

21-18-15-12-9-6-3 reps for time:
Front Squats
Box Jump Overs
Grasshoppers (l/r equals 1 rep)
-15 min cap-

Notes:  Prescribed is 95/65, 24”/20” and touching your shin to your forearm for the grasshoppers.  Scale down by starting on the 18 round.

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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