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