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