Sunday, January 10, 2016

PCF University starts next week. SIGN UP NOW! Classes will run from January 11-February 18. Monday 7pm is the Better Sleep & Stress Reduction with Tessie, Tuesday 730pm is Nutrition with Matt, Wednesday is both Prehab/Mobility with the Sudells 8pm & Handstand Walking with Chelsea 830pm, and Thursday 630pm is Running with Joshy G. Spots fill up quick so EMAIL US NOW to reserve your place in class!

Bet you haven’t seen most of us dressed up before, huh?

Prehab

Banded Lat Stretches
10 Standing Wall Extensions
10 Squats with theraband around knees
10 knee out pulses with theraband around knees from bottom of squat

Warmup

Run 100m
5 hanging lat activations
5 deck squats
Run 100m
5 good mornings
5 pushups
Run 100m
5 hanging lat activations
5 deck squats
5 good mornings
5 pushups

Conditioning

5 Rounds of “Cindy” (RX+: 8 Rounds)
100 Kettlebell Russian Swings (RX: 24/16kg) (RX+: 32/24kg)
5 Rounds of “Cindy” (RX+: 8 Rounds)

Notes: 1 Round of “Cindy” = 5 Pull Ups + 10 Push Ups + 15 Air Squats.

Cool Down

3×10 Reverse Snow Angels (light weight)
Foam Roll Quads
Stretch Lats and Biceps/Chest