2020.08.20

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Planks & Deadlift

Rest between deadlift sets should be about 3 minutes

• 5 reps @ 40%
  • 1 minute Plank
• 5 reps @ 50%
  • 1 minute Plank
• 5 reps @ 60%
  • 1 minute Plank
• 20 reps @ 50% (only attempt confident reps up to 20)

WORKOUT

Block 1

• 21-15 Rep Rounds of:
  • Deadlifts using 1/3 of Max
  • Double Unders (or 2x Single Unders)

Rest (until THR* gets to 50-55%, no more than 5 minutes)

Block 2

• 15-21 Rep Rounds of:
  • Deadlifts using 1/3 of Max
  • Double Unders (or 2x Single Unders)

Rest (until THR* gets to 50-55%, no more than 5 minutes)

Block 3

• 2 Rounds of:
  • 18 Deadlifts using 1/3 of Max
  • 18 Double Unders (or 2x Single Unders)

Now, which block did you perform faster

* Target Rate (THR) = (220 – Age) * Percentage

• For Example:
  • Age = 30
  • THR of 55% (or 0.55)
  • (220 – 30) * 0.55
  • 104-105 beats/minute

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec hold, 3-5sec up
• LIGHT weight or no weight

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose