January 18

Sunday, January 18, 2015

Prehab:

Ankle/wrist mobility
Banded squats
10 Wall extensions

Warm-up:

Jog 200 meters
10 Jumping Lunges
10 Ring Rows
10 Wall ball push press
10 Med ball V twists

Cool down:

Pigeon stretch, 2 minutes
Samson stretch
German hang

Fitness Conditioning

3 Rounds for time:
Run 400 Meters
25 Situps
20 One Legged Box Jumps (10l/10r)
2 Rope Climb
Run 400 Meters
25 Wall Ball Push Press
20 Med Ball V twists (l/r equals 1 rep)
2 Rope Climb
-40 min cap-

Notes:  Prescribed is 16”/12” boxes, climb to 15 feet, 20/14 med ball to 10 foot line.  For the one legged box jumps, standards are the same as 2 feet, jump, stand with a straight leg and show control.  Perform all on one leg before switching.  Scale the rope climbs by performing partial range of motion or 3 rope lowers each round.  The WB Push press is just like a wall ball except you don’t have to squat.  Scale to allow for continual movement!

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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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