February 15

Sunday, February 15, 2015

Prehab:

Theraband routine
Overhead band distraction, 1 minute each
Hip extensions with band, 1 minute each
Wrist and ankle mobility

Warm up:

100 feet Bear Crawl
50 feet Crab walk
25 feet Ape Walk
With a light kettlebell:
10 Single leg deadlift (5l/5r)
10 Single arm thrusters
10 Tuck ups

Cool down:

Pike stretch, 1 minute
Plow stretch, 1 minute
Downdog calf stretch, 20x
10 Wall extensions

Fitness Conditioning

35 min AMRAP:
300 meter Db/Kb Farmer’s Carry
30 Vups or Tuckups
100 ft Ape Walk
30 Calorie Row
100 ft Burpee Broad Jump
30 Db/Kb Thrusters
100 ft Crab Walk
30 Hip Extensions
10 Db/Kb Turkish Getups, alternating

Notes: Prescribed is 35/25 kbs and Vups.  Perform 3x100m for the farmers carry.  Scale any of the animal walks to bear crawl if needed.

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.