The show must go on!
Weekly Programming Links: Group Class, Advanced, Holiday Homework (and Holiday Homework from Thanksgiving week too) Stop hitting refresh every 5 minutes and relax by subscribing to the blog! You will
Accomplish your 2014 weight loss resolution!
Sunday, December 22, 2013 Prehab: Monster walks Super rack stretch Ankle/Wrist mobility Samson stretch The goal for today is continual movement. We will work to keep everyone together. If you
Injuries = Blessing in Disguise
Saturday Dec 21, 2013 Prehab: Side Plank accumulate 60” each armScapula Push ups x15Fire Hydrants x15 Warm-up 2 min Jumping Jacks Set 1 PVC –> set 2 Barbell 7 OHS
Planning Ahead
Friday, December 20, 2013 Prehab: DROMShoulder External RotationStep Aways w/Theraband Warm Up: 400 meter Run20 Grasshoppers10 T-Push ups10 Strict Pull ups or Ring Rows10 Good Mornings w/barbell Strength: 4 Rounds:
Magnificent Meek
Thursday, December 19, 2013 Prehab Theraband External Rotations Reverse Snow Angels Wall Extentions Warm Up 2 Rounds: 10 Scapula Pushups Crab Walk 50′ Hollow Hold 1 min Inch Worms 50′
Flip
Wednesday, December 18, 2013 PreHab 10 Wall ExtensionsFoam Roll10 Hip Extensions Warm Up 2 Rounds:10 Squat – wall/barbell5 Strict Pull Ups/10 Strict Ring Rows5 – 15 Push Ups10
Video Tuesday
Tuesday, December 17, 2013 Mobility: Monster walks10 Wall extensionsLat activations10 Scapula Push-ups Warm-up: Jog 400 meters10 Wall SquatsPerform unbroken with barbell:10 Good MorningsSuper Rack with Barbell Stretch10 Behind the Neck
Learning Process
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Subscribe to our blog on the right side and get our posts sent to your email—–> Monday, December 16, 2013 Prehab
Sunday brunch!
Sunday, December 15, 2013 Mobility: Foam roll IT Band, calves15-20 Scapula Push ups10 Bird dogsGristle/Groiner/Samson stretch Warm-up: 2 Rounds:10 Jumping squats5 strict pull ups or 10 ring rows5-15 push ups10
Protect Your Back, Strengthen Your Core
Saturday Dec 14, 2013 Prehab: Monster walks 2×20′Wall Extensions x15Fire Hydrants x15 Warm Up: Partner Run 400 m with Wall Ball (20/14)Junk Yard Dog x5 repsPartner Wall Balls x20Partner Burpees
