February 21
Saturday, February 21, 2015 Prehab: Monster walks, 10 each direction 10 Banded squats Overhead band distraction, 1 minute each Hip extension with band, 1 minute each Downdog calf stretch, 20x
February 20
Friday, February 20, 2015 Prehab: 10-15 PVC Dislocates 15 PVC Good Mornings 10 PVC Overhead Squats Side plank hold, 30 seconds each Samson stretch, 30 seconds each Warm-up: Jog 400
February 19
Thursday, February 19, 2015 Nutrition and Prehab PCFU classes tonight at Venice. Prehab: Wrist mobility Gristle/Groiners, 2 minutes 15-20 Scapula Push ups Lat Activations, 10-15x (vary position) Samson stretch, 1
February 18
Wednesday, February 18, 2015 PCFU Gymnastics Class at Venice tonight at 8pm! Prehab: Posterior chain flossing, 2 minutes 15-20 Scapula Push ups 10-15 Lat Activations (vary position) Fire Hydrants, 10
February 17
Tuesday, February 17, 2015 Prehab: Wrist mobility, 1-2 minutes Gristle/Groiners, 2 minutes Super rack stretch, 1 minute each Monster walks, 10 each direction Warm-up: 20 Mountain Climbers 10 Squats 10
February 16
Monday, February 16, 2015 Prehab: Keg drill, 2 minutes 15-20 PVC Dislocates 10 OHS w/ PVC 10 Wall extensions Samson stretch, 30 seconds each Warm-up: Jog 400 meters 10 Burpees
February 15
Sunday, February 15, 2015 Prehab: Theraband routine Overhead band distraction, 1 minute each Hip extensions with band, 1 minute each Wrist and ankle mobility Warm up: 100 feet Bear Crawl
Happy Valentines Day!
Saturday, February 14, 2015 Self Defense Class with Causey at 11am-1pm – $25 for non members Prehab: Monster walks, 10 each direction 10 Banded squats 20 Prone PVC Dislocates Downdog
Friday the 13th
Friday, February 13, 2015 Prehab: 10-15 PVC Dislocates 15 PVC Good Mornings 10 Scapula Push ups Tricep mash, 1 minute per Side plank hold, 30 seconds each Samson stretch, 30
February 12
Thursday, February 12, 2015 Nutrition and Prehab PCFU classes tonight at Venice. Prehab: Wrist mobility Gristle/Groiners, 2 minutes 15-20 Scapula Push ups Lat activations, 5x each position Theraband external rotation,
