April 3
Friday, April 3, 2015
Women’s Only Workout and Wine night tonight at 7:30pm at Venice. Gym will be closed early!
Prehab:
Gristle/Groiner stretches, 30 seconds each
Super rack stretch, 30 seconds each
Downdog ankle stretch, 20x
15 Scapula Push ups
Bottom of squat, 1 minute
Warm-up:
Jog 400 meters
Practice movements and perform 5 reps of each at “workout speed”.
Cool down:
Pike stretch, 1 minute
Plow stretch, 1 minute
Calf stretch, 30 seconds each
Samson stretch, 30 seconds each
Fitness and Advanced Conditioning
“Fight Gone Bad”
3 Rounds for total reps, 1 minute each station:
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Row for Calories
Rest
Notes: Prescribed weight is 75/55 for both the sdhp and push press. Scale as needed to ensure quality movement.
Compare to November 4, 2014!
Fitness and Advanced Strength
3-5 sets of:
5 Good Mornings
5 Strict Pullups
Notes: Warning that good mornings can make you really sore if you are not used to them! Work up to a moderate weight for the good mornings, probably around 95/65.
Perform these slow on the way down loading the hamstrings and maintaining a quality back position. For the pullups, add weight if needed, keep palms facing away and control both up and down.
Ideally use a spotter if needed instead of a band.
You might also like
