Saturday, July 4, 2015 – Bring your friends and family!
Prehab: 10 Wall extensions 15 Scapula Push ups Super rack stretch, 30 sec each Groiners, 30 sec each side Downdog calf stretch, 20x Warm-up: “Junkyard dog”, 10 reps each Partner
Friday, July 3, 2015
Prehab: Reverse Snow Angels, x20 Downdog Calf stretch, x20 Cat stretch, 1 minute Samson stretch, 30 seconds each Warm-up: 2 rounds: Jog 200 meters 10 Push ups 10 PVC Overhead
Thursday, July 2, 2015
Prehab: Ankle mobility, 1 minute each side Monster walks, 10 each direction Super rack stretch, 1 minute each Bird dogs, 10 each side Warm-up: 50 ft. Duck walk 10 Wall
Wednesday, July 1st, 2015
No Beach Workout this week, but when it comes back on July 11th it will be free for all friends and family, located closer to the Venice gym and starting
Tuesday, June 30th, 2015
4th of July will be normal group classes and bring a friend and family day! Prehab: Posterior chain flossing, 1 minute each Leg swings, 10 each direction Theraband routine, 15
Sunday, June 14th, 2015
Prehab: Bird dogs, 10 each side Side plank, :30 seconds each 15 Scapula Push ups Super rack stretch, :30 seconds each Bottom of squat, 1 minute Warm-up: 10 Burpees 10
Saturday, June 13th, 2015
Prehab: Fire Hydrants, 10 each direction Downdog ankle stretch, 20x 10 Wall extensions Lat activations, 10 each variation 10 Wall squats Warm-up: 2 minutes Double under practice Jog 200 meters
Friday, June 12th, 2015
Prehab: Theraband routine, 15 reps each Super rack stretch, 30 seconds each Foam roll IT band, lats Monster walks, 10 each direction Warm-up: Row 200 meters 10 Burpees Run 200
Thursday, June 11th, 2015
Prehab: Wrist mobility, 1 minute Theraband routine 15-20 Scapula Push ups 1 minute Hollow hold (accumulated) Keg drill, 1 minute Warm-up: Jog 400 meters 10 Push ups 15 Hollow Rocks
Sunday, June 7, 2015
Prehab: Monster walks, 10 each direction Posterior chain flossing, 1 minute each 1 minute Handstand hold or Plank hold 15 Scapula Push ups Gristle/Groiners, 1-2 minutes Warm-up: Jog 200
