Thursday, April 30, 2020

Thursday, April 30, 2020 - COVID19 Training Block

Notes: today is going to be some fast/EZ interval training.

Warmups

Dynamic Stretching + 10 minutes of ez running

Main Workout:

6 rounds of:

:30 Fast - :30 EZ

6 rounds of:

40 Fast - :20 EZ

3 rounds of:

:60 Fast - :60 EZ

2 Minutes Fast - 2 Minutes EZ - 2 Minutes Fast

3 minutes EZ - 3 minutes FAST

Mobility

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Wednesday, April 29, 2020

Wednesday, April 29, 2020 - COVID19 Training Block

Note: I am prescribing workouts based on having a pull up bar and some other equipment. If you don't have this at home, you can find many parks that have access to this. Pull ups can be done on any bar, and swings can double as TRX straps.

Warmup

10-15 minutes of dynamic stretching

Pre-Set

2 X's through:

50 jumping jacks

40 steam engines (standing alt. knee to opp. knee)

30 high knees

20 speed skaters

10 burpees

Part I (3-4 X's):

Overhead Body Squats 10-30 reps (use broom handle)

*good mobility/compound movement

On/Off Pushups 10-30 reps (one hand on object higher than other)

Pullups (5-10)

Oblique Triangle Situps

Part II (3-4 X's):

Single leg Box Squat 10-20 each leg (use bench or chair)

Incline Streamline Pushups 10-20 reps

Inverted Row 10-20 reps (use trx or swing)

Hollow Body Hold :30-:60 (streamline)

Part III (3-4 X's):

Wall Sit (60-90 seconds)

Shadow Boxing Hooks (:45)

Shadow boxing Upper Cuts (:45)

Bridge Rocker (:30)

Finisher

3 Minutes: 

6 squats + 4 pushups + 2 pull-ups

Tuesday, April 28, 2020

Tuesday, April 28, 2020 - COVID19 Training Block

Notes: Tuesday's have been a day for some aerobic/general conditioning, get some miles in somehow and work on some mobility. flexibility is just as important to success as strength and laps in the pool, use this time to get caught up on your mobility.

Warmup

your dynamic stretching routine

Move and Mobility Day

Move Today with your choice of activity:

Walk: 60+ minutes (great activity, but you have to put in the time)

Run: 30-45 min (very efficient)

Bike: 45-90 min. (like walking, have to put in more time)

Play a sport (60 + minutes)

Mobility

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Monday, April 27, 2020

Monday, April 27, 2020 - COVID19 Training Block

Note: I am prescribing workouts based on having a pull up bar and some other equipment. If you don't have this at home, you can find many parks that have access to this. Pull ups can be done on any bar, and swings can double as TRX straps.

Warmup

10-15 minutes of dynamic stretching

Pre-Set

2 X's through:

50 jumping jacks

40 mtn climbers

30 surfer squats

20 alt. pickups

10 burpees

Part I (3-4 X's)

Body Squats (10-30+ reps depending on if have DB's)

Pushups (10-25+ to failure)

Pullups

Side Plank w/ Knee to elbow (10 each side)

Part II (3-4 X's)

Curtsy Lunges (10 each leg)

Atomic Pushups (10+ using TRX or swing set)

Inverted Row (10+) 

Bicycle Situp (:30-:45 seconds)

Part III (3-4 X's)

Monster Walk (20-40 yards or about 30ish steps)

Inclline Streamline Pushups

Single Arm Inverted Row 

TRX/Swing Pikeup

Finisher

3 minutes

Squat - Lunge - Lunge - Pushup

Friday, April 24, 2020

Friday, April 24, 2020 - COVID19 Block

Warmup

normal dynamic routine

Pre-Set

50 jumping jacks - 20 high knees

50 out/in jacks - 20 Mtn Climbers

50 Running Jacks - 20 alt. pikeups

50 out/in jacks - 20 surfer squats

50 jumping jacks - 20 burpees

Part I (3-4 X's)

Box/Bench Jumps - 10 reps

Incline Streamline pushups - 12+ reps

Pullups - 5-10+ reps

Abs - Criss-Cross (:30 seconds)

Part II (3-4X's)

Power Step ups on bench/chair - 8 reps each leg

Down Dog to Up Dog Pushup - 10-20+ reps

TRX/swing row - 8-12 reps

Hot Lizard - 20 touches each foot

Part III (3-4X's)

TRX/Swing - Single Leg Squat Jumps - 8 reps each leg

Trx/Swing - Atonic Pushup - 10+ reps

Neg. Pullup (Down - 2 - 3 - 4 - UP) 4 reps

Hanging Knees to elbows - 10 reps

Finisher

3 minutes of Broad Jump Burpees - how far can you get?

Notes: if you are looking for good places to workout in GR: 

• East Grand Rapids football field is open and has good turf and bleachers to run. 
• Calvin track is available and has tires to flip. 
• Grand Rapids Christian Middle school on Burton has a play ground with great bars and swings and benches for workouts. 
• Mulick park or Colins park has excellent sledding hill to sprint up. 
• The loop around Reed's lake is an excellent distance to run or walk around. 
• Good Trail Running by Grand Rapids. Christian High School where Plymouth turns into Alger in the woods to the north of Alger. 
• Millennium Park has miles of trails

Thursday, April 23, 2020

Thursday, April 23, 2020 - COVID19 Training Block

Warmup

your normal routine

Main Workout - something a little different today:

Here is the game plan, you are going to do 20 rounds that each takes 2:00, so the total workout will last 40 minutes, not including warmup and warm down. The first minute you will be doing 3 exercises back to back to back for :20 seconds a piece and then get up and run out and back to an object about 50-100 yards away which should be equivalent to about a 30 second run/sprint. You will have the rest of the 2nd minute to rest before going right into the next round.

1st 5 rounds: Exercise are Body squat + Situp + Pushup

2nd 5 rounds: Exercises are jumping lunge + Plank Jacks + High Knees

3rd 5 rounds: Exercises are Burpee + speed skaters + bicycle situps

4th 5 rounds: Exercises are Surfer Squats + Pushups + mtn climbers

Wednesday, April 22, 2020

Wednesday, April 22, 2020 - COVID19 Training Block

Warmup

Prepare using your routine, using a park with a bench and bars would be helpful

Pre-Set

2 X's through:

50 jumping jacks

40 flutter kicks

30 walking lunges (15 each leg)

20 Plank with march (10 each leg)

10 Burpees

Part I (3-4 rounds, or 15 minutes)

Wall Sit (60 seconds)

Pushup w/ ft. on bench or swing, hands on ground (10-20)

Pull up or inverted Row (5-15)

Boat - Banana's (8 each, hold for a 5 count)

Part II (3-4 rounds, or 15 minutes)

Squats w/ shoulder mobility 10 Reps

*at lowest point. right hand to right foot, line hands, elbows, shoulders up to the sky, switch

Pushups w/ 90 degree rotation (10-20)

Neg. Pullups or Inverted Row (down 2- 3 - 4 - up)

Plank Jacks (30)

Part III (3-4 rounds or 15 minutes)

Jumping Lunges (30 total)

Pushups w/ ft. on ground, hands on bench or swing (10-20)

Shadow Boxing Combo (hook-hook-uppercut-uppercut)

Hanging leg lefts (hanging from something) (10-15)

*or on back doing leg lifts.

FINISHER

5 pushups - 5 Squats  for 3 minutes

Tuesday, April 21, 2020

Tuesday, April 21, 2020 - COVID19 Training Block

Be consistent with your work, lose the excuses, and make some improvements in your mobility with another round of Yoga

Warmup

As needed

Movement and Mobility Day

Choose your method of movement:

Walk - 60-90 minutes in a hurry

run: 30-45 minutes

Bike: 45-90 minutes

Play a game: shoot hoops, soccer, frisbee....: 60 minutes

Mobility:

Here are 3 great yoga video's:

Legs

https://www.youtube.com/watch?v=KGGwXDqvojU&t=61s

Core

https://www.youtube.com/watch?v=hqwkW2QSMV0&t=592s

Shoulders

https://www.youtube.com/watch?v=Kp61LoaB2Js

Monday, April 20, 2020

Monday, April 20, 2020 - COVID19 Training Block

Warmup

Your dynamic stretching routine

Pre-Set

2 X's through:

50 Jumping Jacks

40 Steam Engines

30 Speed Skaters

20 Surfer Squats

10 Burpees

Part I (3-4 X's)

Body Squats (10-30+ reps depending on if weight is available)

Pushups (10-30)

Pullups (5-15)

flutter kicks (30-50 each leg)

Part II (3-4 X's)

Walking Lunges (8-20 each leg depending of if you have DB's)

Incline. Pushups (10-30) hands on bench, ft. on ground

Inverted Row 10-20 using swing set or bar

Criss Cross (30 reps)

Part III (3-4 X's)

Single leg pistol using swings/trx, 10-15 each leg

Atomic Pushups using swings/trx

Pullups (down - 2 - 3 - 4 - UP) 5 reps

Oblique Triangle Situps (25 each side)

FINISHER

20 Surfer Squats - 10 pushups

16 Surfer Squats - 8 pushups

12 Surfer Squats - 6 pushups

8 Surfer Squats - 4 pushups

6 Surfer Squats - 3 pushups

4 Surfer Squats - 2 pushups

2 Surfer Squats - 1 pushup

Friday, April 17, 2020

Friday, April 17, 2020 - COVID19 Training Block

Warmup

your dynamic stretching routine

Pre-Set

2 X's through:

50 jumping jacks

40 High knees

30 alt. pikeups

20 speed skaters

10 burpees

Part I (3-4 X's)

Box/Bench Jumps (10 reps)

Dips on playground equip. or chair/bench (10-20+)

Pullups

Plank Jacks (30 reps)

Part II (3-4 X's)

Explosive Power Step Ups (8-10 each leg)

Incline Streamline Pushups (hit streamline between each rep, 10+ reps)

Single arm Row using bar or swings (8-10 each arm)

Oblique triangle situes (25 each side)

Part III (3-4 X's)

Follow this sequence:

Burpee + sprint 20 yards

Drea Roll + run bkwd's 20 yards

10 Pushups + sprint 20 yards

10 jumping lunges + run bkwd's 20 yards

Pushups to failure

1:00 Rest

Thursday, April 16, 2020

Thursday, April 16, 2020 - COVID19 Training Block

Warmup

Your routine

Movement and Mobility

FIND A HILL or STAIRS!

if you are in Grand Rapids near campus, Mulick Park and Collins Park both have nice, steep hills. There is also a very steep hill on the Calvin Cross Country Course in the North East Corner. The EGR football field is open and the bleachers work well. I'm sure there are more.

Using your hill/stairs, accumulate some climbing elevation. Here are some suggestions.

1. Create a short Loop which takes you up your hill regularly.

* if walking - 60 minutes + , if running - 30 minutes +

2. Do Sprints up the Hill - rest in between

3. Carry a weighted pack and hike up and down

If you wear a GPS tracking device, see how much elevation you can gain

Mobility - take another crack at our yoga sessions from Tuesday and make some improvements:

Legs

https://www.youtube.com/watch?v=KGGwXDqvojU&t=61s

Core

https://www.youtube.com/watch?v=hqwkW2QSMV0&t=592s

Shoulders

https://www.youtube.com/watch?v=Kp61LoaB2Js

Wednesday, April 15, 2020

Wednesday, April 15, 2020 - COVID19 Training Block

Warmup

Use your Dynamic Stretching Routine

Pre-Set

2 X's through:

50 jumping jacks

40 mtn. climbers

30 alt. pickups

20 speed skaters

10 burpees

Part I (3-4 X's)

Jump Box/Bench (10 reps)

Pushups w/ one hand on ball/step/block, on hand on floor (10-20 reps)

One arm inverted row (as many reps as possible)

Bicycle situps (:30 sec)

Part II (3-4 X's)

Sumo Squats w/ wide stance (10-30 reps depending if using weight)

Rotational Pushups (10+ reps)

Pullups (Down - 2 - 3 - 4 - UP, 5-8 reps)

Plank - Hot Lizard (20 touches)

Part III (3-4 X's)

Drea Rolls  - roll back on shoulder blades and then up to ft. like flip turn (20 reps)

Side to side log roll to one hand pushups (10 reps each arm)

Shadow boxing - Hooks (30 reps each arm)

Abs - Criss Cross - on back, arms/legs crisscross (:30-:60)

FINISHER

10 Pushups - 10 Squats

8 pushups - 8 Squats

....

down to 2 pushups - 2 squats

Tuesday, April 14, 2020

Tuesday, April 14, 2020 - COVID19 Training Block

Warmup

As needed

Movement and Mobility Day

Choose your method of movement:

Walk - 60-90 minutes in a hurry

run: 30-45 minutes

Bike: 45-90 minutes

Play a game: shoot hoops, soccer, frisbee....: 60 minutes

Mobility:

Here are 3 great yoga video's:

Legs

https://www.youtube.com/watch?v=KGGwXDqvojU&t=61s

Core

https://www.youtube.com/watch?v=hqwkW2QSMV0&t=592s

Shoulders

https://www.youtube.com/watch?v=Kp61LoaB2Js

Monday, April 13, 2020

Monday, April 13, 2020 - COVID19 Training Block

Warmup

Prepare as you wish, be intentional

Pre-Set

2 X's through:

50 Jumping Jacks

40 Mtn Climbers

30 Steam Engines (standing alt. elbow to knee)

20 Spead Skaters

10 Burpees

Part I (3-4 rounds)

Squats (10-30 reps depending on weight)

Pushups (10-30+)

Pullups (5-10+)

Fifer Scissors (10-20 switches)

Part II (3-4 rounds)

Lateral Lunges (8 each leg)

Incline streamline pushups (10+)

Inverted Row (8-20+)

Plank w/ alt. shoulder touch (on hands and ft.)

Part III (3-4 rounds)

Tuck Jumps (10)

Single leg Bench Squats or pistols (sit down to bench with one leg and back up)

*10 reps each leg

90 degree static hold with pull ups or inverted rows (:45-:60)

Decline Pushups (10-30) Ft. on Bench, hands on floor

Boat/Banana (8 switches, hold for :05)

Finisher

3 Minute Jog away from where you are - :30 Rest - SPRINT back as fast as you can

Friday, April 10, 2020

Friday, April 10, 2020 - COVID19 Training Block

Warmup

Your dynamic stretching routine, treat your workout with the preparation it deserves

Pre-Set

2 X's Through:

50 jumping jacks

40 Penquins

30 High Knees

20 Speed Skaters

10 Burpees

Part I (3-4 X's or 15 Minutes)

Bench Jumps or Tuck Jumps 10 reps

Pushups (Down - 2 - 3 - 4 - UP) - 10-20 reps

Pullups or Inverted Row 5-10 reps

Seated Static Hold at 45 degrees (60 seconds)

Part II (3-4 X's or 15 Minutes)

Explosive Power Step Ups, Use bench/chair (8-12 reps per leg)

Pushups (Up - 2 - 3 - 4 - DOWN) - 10-20 reps

Shadow Boxing (Hooks) 30 reps each arm

Plank w/ leg raise - 10 each leg

Part III (3-4 X's or 15 Minutes)

Standing Broad Jumps (10 reps)

Pushups side to side (10-20 reps) move left and right with hands between reps

Pullups or Inverted Row (Down 2 - 3 - 4 - UP) 5 reps

Mtn Climbers 20 reps each ft.

Finisher

100 yard Burpee + Broad Jump

Thursday, April 9, 2020

Thursday, April 9, 2020 - COVID19 Training Block

Warmup

Use your Pre-workout Routine

Moving and Mobility

Find a football field, soccer field, parking lot or something with some lines. If you are in GR East Grand Rapids Football and soccer fields are available. there are Empty parking lots everywhere.

Continue with warmup with a light jog to the field or lot (about 10 minutes)

Part I (15 minutes)

Use lines about 40 yards apart, going back and forth follow this routine:

Jog - Bkwd's run

Jog - Shuffle

Jog - Grapevine

Jog - Power Skip

Jog - Cart Wheel

Jog - SPRINT

*repeat for 15 minutes or so

2:00 Break

Part II (15 minutes)

Use two lines 40 yards apart and a line in the middle (at 20 yards), follow the Fast-EZ pattern

Sprint 40 yards - walk 40 yards

Sprint 40 (out to 20 and back) - walk 40 yards

*repeat for 15 minutes or so

*you will alternate a straight 40 yard dash with a 40 yard out/back, walking 40 yards to recover between each sprint

Mobility

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Wednesday, April 8, 2020

Wednesday, April 8, 2020 COVID19 Training Block

Warmup

Prepare using your routine, using a park with a bench and bars would be helpful

Pre-Set

2 X's through:

50 jumping jacks

40 flutter kicks

30 walking lunges (15 each leg)

20 Plank with march (10 each leg)

10 Burpees

Part I (3-4 rounds, or 15 minutes)

Wall Sit (60 seconds)

Pushup w/ ft. on bench or swing, hands on ground (10-20)

Pull up or inverted Row (5-15)

Boat - Banana's (8 each, hold for a 5 count)

Part II (3-4 rounds, or 15 minutes)

Squats w/ shoulder mobility 10 Reps

*at lowest point. right hand to right foot, line hands, elbows, shoulders up to the sky, switch

Pushups w/ 90 degree rotation (10-20)

Neg. Pullups or Inverted Row (down 2- 3 - 4 - up)

Plank Jacks (30)

Part III (3-4 rounds or 15 minutes)

Jumping Lunges (30 total)

Pushups w/ ft. on ground, hands on bench or swing (10-20)

Shadow Boxing Combo (hook-hook-uppercut-uppercut)

Hanging leg lefts (hanging from something) (10-15)

*or on back doing leg lifts.

FINISHER

5 pushups - 5 Squats  for 3 minutes

Tuesday, April 7, 2020

Tuesday, April 7, 2020 COVID19 Training Block

Warmup

your dynamic stretching routine

Move and Mobility Day

Move Today with your choice of activity:

Walk: 60+ minutes (great activity, but you have to put in the time)

Run: 30-45 min (very efficient)

Bike: 45-90 min. (like walking, have to put in more time)

Play a sport (60 + minutes)

Mobility

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Monday, April 6, 2020

Monday, April 6, 2020 - COVID19 Training Block

Stretch

Your normal routine, paying extra attention to the details on a Monday morning.

Pre-Set

2 X's:

50 Jumping Jacks

40 High knees

30 Butt Kickers

20 Hot Lizards

10 Burpees

Part I (3-4 X's through or 15 minutes)

Overhead Sqats using anything from DB, KB, Broom handle (10-30 Reps depending on weight)

Alt. Off/on pushups (one hand on higher surface than the other, switching back and forth) 10-20 reps each arm. MB, Rock, Box all work

Pullups or inverted Row 5-10+ (parks work well for pullup bars)

Oblique Planks :30-45 each side

Part II (3-4 X's through or 15 minutes)

Walking Lunges (25 each leg)

Incline Streamline pushups (10+) - ft. on ground, hands on bench/chair, do pushup, and explode up so that hands/arms hit streamline position overhead between each pushups, you have to be fast.

Neg. Pull/Inverted row (4-6) - Down - 2 - 3 - 4 - 5 - UP

alt. single leg pickups (20+)

Part III (3-4 X's through or 15 minutes)

Plank on Elbows (:30) + body roll to right to right arm pushup + body roll to left to left arm pushup +  back to plank (:30) (3 X's through sequence)

:30 Pullup/inverted Row Hold (hold at 90 degrees at elbows)

Single Leg Box Squats (10 Each) from standing position, on one let, set down to bench/chair and back up (may use weights)

Flutter Kicks (50)

Finisher

pick two lines 20 yards apart

10 pushups - run - 9 pushups - run - 8 pushups - run - 7 pushups -...........

Friday, April 3, 2020

Friday, April 3, 2020 - COVID19 Training Block

Warmup

Do your M-W-F Stretching routine, respect your workout by preparing the body to move the right way.

Pre-Set

2 X's through:

50 Jumping Jacks

40 Butt Kickers

30 Speed Skaters

20 Squat Jumps

10 Burpees

Part I (3-4 X's or 15 minutes)

Box/Bench Jumps (jump up to or over something) 10 Reps

Pushups 10-30 Reps (until it's hard)

Pullups or Inverted Row 5-15 Reps (park with playground or swing set is good)

Bridge Rocker 30 pulses (plank on elbows and toes)

Part II (3-4 X's or 15 minutes)

Power Step Ups on bench (launch off of foot on bench for height) 8-10 each leg

Incline Clap Pushups (ft. on ground, hands on bench, clap between reps) 10-30 reps

Single leg pistols (use swings) (10 each leg)

Shadow Boxing - Upper Cuts (:30-:45 seconds)

Part III

Standing Broad Jump 10 reps

Decline pushups (ft. on bench, hands on ground) 10-30 reps

Monster walk (down in squat position at low point) 30 steps

Tuck Ups 10-20 reps

Finisher

3:00 AMRAP

Burpee + Drea Roll

Thursday, April 2, 2020

Thursday, April 2, 2020 - COVID19 Training Block

Warmup

Do your pre-workout routine

Moving and Mobility Day

Today we want to put some high intensity into our choice of moving:

Running (30-45 minutes):

2:00 EZ - :30 FAST

Biking (45-90 minutes):

4:00 EZ - 1:00 FAST

Some other options for those in Grand Rapids

Mulick Park Hill - 15 - 20 Sprints up the Steep Hill behind tennis courts, take about 90 seconds to rest and get to the bottom

Trail Run - Go to a mtn bike trail and run the trail. Lutten Park and Cannonsburg are great places.

15-20 minutes of stretching and mobility

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea

Wednesday, April 1, 2020

Wednesday, April 1, 2020 - COVID19 Training Block

Warmup

Use your Monday-Wednesday-Friday Dynamic Stretching Routine

Pre-Set

20 Reps of Everything, 2 X's through:

Jumping Jacks

Speed Skaters

Bicycle Situps

High Knees

Forward/Backward Hops

Shuffle Squats

Part I (3-4 X's or 15 minutes)

Standing Broad Jumps (10 Reps)

Rotational Pushups (10-20 Reps)

Bent Rows (use DB's, water filled milk jugs...) (10-30 reps depending on lb)

Part II (3-4 X's or 15 minutes)

Standing Tuck Jumps (10 Reps)

Slow Pushups (Down  - 2 - 3 - 4 - Up) (10-20 reps)

Upright Row (DB's or milk jugs) 10-30 reps

Part III (core)

Celebrity Edition - Caleb Dressel Core

Finisher

3 Minutes - Burpee's AMRAP