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