Go Pats!!

Sunday, February 1, 2015

Prehab:

Posterior chain flossing
Overhead band distraction
Bottom of squat, 1 minute

Warm-up:

Run 400 meters
With a light Kettlebell:
10 KB Swings
10 Sumo Deadlift High Pulls
10 Reverse Lunges
10 Push press (each arm)

Cool down:

Calf stretch
Samson stretch
10 Wall extensions

Fitness Conditioning

800 meter Run
-then-
3 Rounds of:
200’ Bear Crawl
50 Situps
-then-
800 meter run
-then-
3 rounds of:
Row 500 meters
20 Sumo Deadlift High Pulls with Kettlebell
-then-
800 meter run
-then-
3 rounds of:
100’ overhead kb/db carry, right arm
10 Kb/db push press right arm
100’ overhead kb/db carry, left arm
10 kb/db push press left arm
-35 min cap-

Notes:  Prescribed is 55/35 kbs for sdhp, carry and push press.  Scale with Dbs if needed.  If you do not have a solid overhead position, try holding a kettlebell in the front rack position with the bell facing the sky.

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.