March 15

Sunday, March 15, 2015

Prehab:

Overhead band distraction, 1 minute each
Hip extension w/band, 1 minute each
Downdog calf stretch, 20x
Reverse Snow Angels, 20X
Samson stretch, 30 seconds each
Leg swings, 10 each direction
Lat activations (vary position)

Warm-up:

Jog 200 meters
10 Squats
10 Kettlebell swings
10 Ring rows
10 Burpees
Samson stretch, 30 seconds each

Cool down:

Cat/cow stretch, 10X
Calf stretch, 30 seconds each
Couch stretch, 1 minute each
10 Wall extensions

Fitness Conditioning

“Eva”
5 Rounds for time:
Run 800 meters
30 Kettlebell Swings
30 Pullups
-45 min cap-

Notes: We last performing this on 10/19/14.  Prescribed is 71/55 full swings. This is a more advanced, high volume workout, so be sure to stay safe on your hands and scale the weight/reps/movements as needed. Newer athletes should perform this workout as 6-8 rounds with 400 meter run and 10-15 reps. If your arms are sore from previous pullup workouts, substitute another movement that you would like to work on. No matter what, the goal is to stay moving for a minimum of 30 minutes.

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.

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