March 1

Sunday, March 1, 2015

Be sure to check out our first “official” Acroyoga class today at Venice from Noon-1:30.  Free for members and $15 for non-members.

Prehab:

Theraband routine
Cat/cow, 10 reps
Fire Hydrants, 10 each direction
10 Light Good mornings
2 minutes bottom of squat hold

Warm-up:

Jog 400 meters
10 Goblet squats
10 KB Push press (5l/5r)
10 Russian KB Swings
10 Sit ups
10 Ring rows or Pull ups

Cool down:

2x
1 minute plank hold
10-15 GHD Hip extensions
Cobra stretch, 30 seconds

Fitness Conditioning

7 rounds:
7 Kettlebell Press
7 Kettlebell Front Squats
7 Knees to Elbows
7 Kettlebell Deadlifts
7 Russian twists (l/r equals one rep)
7 Pullups
-35 min cap-

Notes:  Prescribed is 35/25 kbs.  The press, squats and deadlifts are all designed with 2 kbs.

 Scale the weight as needed to prioritize continual movement.

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.