Monday, April 20, 2020

Monday, April 20, 2020 - COVID19 Training Block

Warmup

Your dynamic stretching routine

Pre-Set

2 X's through:

50 Jumping Jacks

40 Steam Engines

30 Speed Skaters

20 Surfer Squats

10 Burpees

Part I (3-4 X's)

Body Squats (10-30+ reps depending on if weight is available)

Pushups (10-30)

Pullups (5-15)

flutter kicks (30-50 each leg)

Part II (3-4 X's)

Walking Lunges (8-20 each leg depending of if you have DB's)

Incline. Pushups (10-30) hands on bench, ft. on ground

Inverted Row 10-20 using swing set or bar

Criss Cross (30 reps)

Part III (3-4 X's)

Single leg pistol using swings/trx, 10-15 each leg

Atomic Pushups using swings/trx

Pullups (down - 2 - 3 - 4 - UP) 5 reps

Oblique Triangle Situps (25 each side)

FINISHER

20 Surfer Squats - 10 pushups

16 Surfer Squats - 8 pushups

12 Surfer Squats - 6 pushups

8 Surfer Squats - 4 pushups

6 Surfer Squats - 3 pushups

4 Surfer Squats - 2 pushups

2 Surfer Squats - 1 pushup

Friday, April 17, 2020

Friday, April 17, 2020 - COVID19 Training Block

Warmup

your dynamic stretching routine

Pre-Set

2 X's through:

50 jumping jacks

40 High knees

30 alt. pikeups

20 speed skaters

10 burpees

Part I (3-4 X's)

Box/Bench Jumps (10 reps)

Dips on playground equip. or chair/bench (10-20+)

Pullups

Plank Jacks (30 reps)

Part II (3-4 X's)

Explosive Power Step Ups (8-10 each leg)

Incline Streamline Pushups (hit streamline between each rep, 10+ reps)

Single arm Row using bar or swings (8-10 each arm)

Oblique triangle situes (25 each side)

Part III (3-4 X's)

Follow this sequence:

Burpee + sprint 20 yards

Drea Roll + run bkwd's 20 yards

10 Pushups + sprint 20 yards

10 jumping lunges + run bkwd's 20 yards

Pushups to failure

1:00 Rest

Thursday, April 16, 2020

Thursday, April 16, 2020 - COVID19 Training Block

Warmup

Your routine

Movement and Mobility

FIND A HILL or STAIRS!

if you are in Grand Rapids near campus, Mulick Park and Collins Park both have nice, steep hills. There is also a very steep hill on the Calvin Cross Country Course in the North East Corner. The EGR football field is open and the bleachers work well. I'm sure there are more.

Using your hill/stairs, accumulate some climbing elevation. Here are some suggestions.

1. Create a short Loop which takes you up your hill regularly.

* if walking - 60 minutes + , if running - 30 minutes +

2. Do Sprints up the Hill - rest in between

3. Carry a weighted pack and hike up and down

If you wear a GPS tracking device, see how much elevation you can gain

Mobility - take another crack at our yoga sessions from Tuesday and make some improvements:

Legs

https://www.youtube.com/watch?v=KGGwXDqvojU&t=61s

Core

https://www.youtube.com/watch?v=hqwkW2QSMV0&t=592s

Shoulders

https://www.youtube.com/watch?v=Kp61LoaB2Js

Wednesday, April 15, 2020

Wednesday, April 15, 2020 - COVID19 Training Block

Warmup

Use your Dynamic Stretching Routine

Pre-Set

2 X's through:

50 jumping jacks

40 mtn. climbers

30 alt. pickups

20 speed skaters

10 burpees

Part I (3-4 X's)

Jump Box/Bench (10 reps)

Pushups w/ one hand on ball/step/block, on hand on floor (10-20 reps)

One arm inverted row (as many reps as possible)

Bicycle situps (:30 sec)

Part II (3-4 X's)

Sumo Squats w/ wide stance (10-30 reps depending if using weight)

Rotational Pushups (10+ reps)

Pullups (Down - 2 - 3 - 4 - UP, 5-8 reps)

Plank - Hot Lizard (20 touches)

Part III (3-4 X's)

Drea Rolls  - roll back on shoulder blades and then up to ft. like flip turn (20 reps)

Side to side log roll to one hand pushups (10 reps each arm)

Shadow boxing - Hooks (30 reps each arm)

Abs - Criss Cross - on back, arms/legs crisscross (:30-:60)

FINISHER

10 Pushups - 10 Squats

8 pushups - 8 Squats

....

down to 2 pushups - 2 squats

Tuesday, April 14, 2020

Tuesday, April 14, 2020 - COVID19 Training Block

Warmup

As needed

Movement and Mobility Day

Choose your method of movement:

Walk - 60-90 minutes in a hurry

run: 30-45 minutes

Bike: 45-90 minutes

Play a game: shoot hoops, soccer, frisbee....: 60 minutes

Mobility:

Here are 3 great yoga video's:

Legs

https://www.youtube.com/watch?v=KGGwXDqvojU&t=61s

Core

https://www.youtube.com/watch?v=hqwkW2QSMV0&t=592s

Shoulders

https://www.youtube.com/watch?v=Kp61LoaB2Js

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