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.

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.