Monday, March 23, 2020

Monday, March 23, 2020 COVID - 19 Training Block

Warmup (this will stay the same all week)

5-10 minutes of:

light jogging, jumping jacks, jump rope, dynamic stretching

Some great dynamic stretches include:

High knee pull

Standing quad stretch (pull foot to butt)

Hamstring stretch (place right heal forward, opposite hand to opposite toe, switch)

Scarecrow/Scorpion

Arm circles

monkey arms/Michael Phelps arms

Thoracic mobility (on hands and knees, line elbows and shoulders up)

many more.......

Main Workout (back to some body weight strength, playground would be a good place to go)

Part I - super set (4 X's through or 15 minutes)

:30 wall sit + 30 Squats

Pushups to Failure w/ both hands and feet on floor

Kris - cross (abs) :30-:45

Part II - super set (4 X's through or 15 minutes)

Step up lunges (8 each leg)

Pushups to Failure w/ feet on floor, hands on bench/chair

alt. V-ups (:30-:45)

Part III - super set (4 X's through or 15 minutes)

Drea Rolls 10-15 reps

Pushups to Failure w/ feet on chair, hands on floor

Pullups or reverse row to failure

Finisher - 1:00 Burpees AMRAP