Thursday, April 30, 2020

Thursday, April 30, 2020 - COVID19 Training Block

Notes: today is going to be some fast/EZ interval training.

Warmups

Dynamic Stretching + 10 minutes of ez running

Main Workout:

6 rounds of:

:30 Fast - :30 EZ

6 rounds of:

40 Fast - :20 EZ

3 rounds of:

:60 Fast - :60 EZ

2 Minutes Fast - 2 Minutes EZ - 2 Minutes Fast

3 minutes EZ - 3 minutes FAST

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 29, 2020

Wednesday, April 29, 2020 - COVID19 Training Block

Note: I am prescribing workouts based on having a pull up bar and some other equipment. If you don't have this at home, you can find many parks that have access to this. Pull ups can be done on any bar, and swings can double as TRX straps.

Warmup

10-15 minutes of dynamic stretching

Pre-Set

2 X's through:

50 jumping jacks

40 steam engines (standing alt. knee to opp. knee)

30 high knees

20 speed skaters

10 burpees

Part I (3-4 X's):

Overhead Body Squats 10-30 reps (use broom handle)

*good mobility/compound movement

On/Off Pushups 10-30 reps (one hand on object higher than other)

Pullups (5-10)

Oblique Triangle Situps

Part II (3-4 X's):

Single leg Box Squat 10-20 each leg (use bench or chair)

Incline Streamline Pushups 10-20 reps

Inverted Row 10-20 reps (use trx or swing)

Hollow Body Hold :30-:60 (streamline)

Part III (3-4 X's):

Wall Sit (60-90 seconds)

Shadow Boxing Hooks (:45)

Shadow boxing Upper Cuts (:45)

Bridge Rocker (:30)

Finisher

3 Minutes: 

6 squats + 4 pushups + 2 pull-ups

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

Monday, April 27, 2020

Monday, April 27, 2020 - COVID19 Training Block

Note: I am prescribing workouts based on having a pull up bar and some other equipment. If you don't have this at home, you can find many parks that have access to this. Pull ups can be done on any bar, and swings can double as TRX straps.

Warmup

10-15 minutes of dynamic stretching

Pre-Set

2 X's through:

50 jumping jacks

40 mtn climbers

30 surfer squats

20 alt. pickups

10 burpees

Part I (3-4 X's)

Body Squats (10-30+ reps depending on if have DB's)

Pushups (10-25+ to failure)

Pullups

Side Plank w/ Knee to elbow (10 each side)

Part II (3-4 X's)

Curtsy Lunges (10 each leg)

Atomic Pushups (10+ using TRX or swing set)

Inverted Row (10+) 

Bicycle Situp (:30-:45 seconds)

Part III (3-4 X's)

Monster Walk (20-40 yards or about 30ish steps)

Inclline Streamline Pushups

Single Arm Inverted Row 

TRX/Swing Pikeup

Finisher

3 minutes

Squat - Lunge - Lunge - Pushup

Friday, April 24, 2020

Friday, April 24, 2020 - COVID19 Block

Warmup

normal dynamic routine

Pre-Set

50 jumping jacks - 20 high knees

50 out/in jacks - 20 Mtn Climbers

50 Running Jacks - 20 alt. pikeups

50 out/in jacks - 20 surfer squats

50 jumping jacks - 20 burpees

Part I (3-4 X's)

Box/Bench Jumps - 10 reps

Incline Streamline pushups - 12+ reps

Pullups - 5-10+ reps

Abs - Criss-Cross (:30 seconds)

Part II (3-4X's)

Power Step ups on bench/chair - 8 reps each leg

Down Dog to Up Dog Pushup - 10-20+ reps

TRX/swing row - 8-12 reps

Hot Lizard - 20 touches each foot

Part III (3-4X's)

TRX/Swing - Single Leg Squat Jumps - 8 reps each leg

Trx/Swing - Atonic Pushup - 10+ reps

Neg. Pullup (Down - 2 - 3 - 4 - UP) 4 reps

Hanging Knees to elbows - 10 reps

Finisher

3 minutes of Broad Jump Burpees - how far can you get?

Notes: if you are looking for good places to workout in GR: 

• East Grand Rapids football field is open and has good turf and bleachers to run. 
• Calvin track is available and has tires to flip. 
• Grand Rapids Christian Middle school on Burton has a play ground with great bars and swings and benches for workouts. 
• Mulick park or Colins park has excellent sledding hill to sprint up. 
• The loop around Reed's lake is an excellent distance to run or walk around. 
• Good Trail Running by Grand Rapids. Christian High School where Plymouth turns into Alger in the woods to the north of Alger. 
• Millennium Park has miles of trails

Thursday, April 23, 2020

Thursday, April 23, 2020 - COVID19 Training Block

Warmup

your normal routine

Main Workout - something a little different today:

Here is the game plan, you are going to do 20 rounds that each takes 2:00, so the total workout will last 40 minutes, not including warmup and warm down. The first minute you will be doing 3 exercises back to back to back for :20 seconds a piece and then get up and run out and back to an object about 50-100 yards away which should be equivalent to about a 30 second run/sprint. You will have the rest of the 2nd minute to rest before going right into the next round.

1st 5 rounds: Exercise are Body squat + Situp + Pushup

2nd 5 rounds: Exercises are jumping lunge + Plank Jacks + High Knees

3rd 5 rounds: Exercises are Burpee + speed skaters + bicycle situps

4th 5 rounds: Exercises are Surfer Squats + Pushups + mtn climbers

Wednesday, April 22, 2020

Wednesday, April 22, 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