February 12

Thursday, February 12, 2015

Nutrition and Prehab PCFU classes tonight at Venice.

Prehab:

Wrist mobility
Gristle/Groiners, 2 minutes
15-20 Scapula Push ups
Lat activations, 5x each position
Theraband external rotation, 2x 10 each side
2 minutes bottom of squat

Warm-up:

Jog 200 meters
10 Inchworms
10 Wall squats
10 Ring rows
5 Burpees
10 Jumping squats
15 Bar taps

Cool down:

Couch stretch, 1 minute each
Calf stretch against wall, 1 minute each
10 Wall extensions

Fitness Strength

3 Rounds for quality (facing the wall):
:30 Handstand Hold
20 Handstand Shrugs
20 Shoulder Taps

Notes:  We are performing this in our PCFU gymnastics class.  It is designed to be performed as a super set, meaning no rest between movements.  This is very challenging.  Scale by performing a foot elevated plank position plus scapula pushups, plus shoulder taps.  Work up to a more piked position to make this more challenging.  Rest as needed between sets.

Conditioning

4 rounds for time of:
10 Knees to Elbows
15 Jumping Back Squats
10 Strict Pull-ups
15 Hang Power Cleans
200 meter Run
-20 min cap-

Notes:  Prescribed is 65/45 for the back squats and power cleans.  New athletes and those with undeveloped squats should perform this with unweighted jumping squats and prioritize a quality depth position by using a box or medball.  Use Dbs if needed for the hang power cleans.

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.