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