March 12

Thursday, March 12, 2015

Food tasting with our new food delivery service “Power Supply” hosted at Friday Night Lights at MDR this Friday!

Prehab:

Wrist mobility, 2 minutes
15-20 Scapula Push ups
Reverse plank hold, 30 seconds
Seated leg raises, 10-15x
Groiner stretch, 1 minute each

Warm-up:

Jog or Row 400 meters
20 Walking lunges
20 Mountain Climbers
20 Hollow Rocks
10 Lat activations
10 Hanging knee raises

Cool down:

2 rounds:
10 Xiaopeng Forwards
10 Jefferson curls
10 PVC Dislocates

Fitness Gymnastics Strength

4 Rounds:
8 Single Leg toes to bar, alternating
6 Ball Up
4 German Hang to Inverted Hang

Notes:  Treat this as a superset and rest as little as possible between movements and as much as needed between sets.  For the single leg T2B, raise your straight leg as high as possible.  For the ball up and hangs, use the rings and spotter as needed.  If you are having shoulder or hand issues, perform single leg v-ups, tuck-ups and hollow holds.

Conditioning

3 Rounds:
15 Dips
20 Front Rack Reverse Lunges, alternating legs
25 Lateral Jumps over the barbell (l/r equals one reps)
30 Situps
-21 min cap-

Notes:  Prescribed weight is 115/75 and ring dips.  Scale the dips to bench if needed.

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.

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