Tuesday, May 19, 2020

Tuesday, May 19, 2020 - COVID19 Training Block

Notes: As the usual pattern, Tuesday's are for some endurance training. Put some mile on your ft. or a bike, and keep it moving. It's also a good day to work on some mobility post workout. Coming in June will be some swimming workouts for those of you who can train in a pool.

Endurance:

30-45 minute run

60-90 minute walk (in a hurry)

45-90 minute bike ride

*some states opened pools? if you are in one, start getting in the water, I will start with swimming workouts in June when our pool opens.

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