2020.09.21

DYNAMIC STRETCHING

WARM-UP

10cw/10ccw Fire Hydrant Circles (cw – clockwise, ccw – counterclockwise)

10m Spiderman Lunge Walk Series

• 10m Spiderman Lunge Walk
• 10m Spiderman Lunge Walk w/ Hamstring Floss
• 10m Spiderman Lunge Walk w/ Rotation Inward
• 10m Spiderman Lunge Walk w/ Rotation Outward

3R/3L Cossack Squat

DISCOVERY & STRENGTH

Foam Roller Sit-ups & Squat

Foam Roller Sit-ups are performed slow, going for range of motion (ROM), NOT for speed and NOT for max reps. Slow as in 6-10 seconds per rep, or 6-10 reps in a minute. Believe me, you’ll still work your abs (Time Under Tension).

• 5 Squats @ 40%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 Squats @ 50%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 Squats @ 60%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 3 Squats @ 70%
  • 2-3min rest
• 3 Squats @ 80%
  • 2-3min rest
• 3+ Squats @ 90% (only attempt confident reps)

WORKOUT

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

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For time: 50R/50L Walking Lunges

Rest 2 minutes

For Time: 800m Run

COOL DOWN

2 Rounds:

• 1 minute R / 1 minute L Couch Stretch
• 1 minute Straddle Stretch
• 1 minute R / 1 minute L Couch Stretch
• 1 minute Cobra Stretch
• 1 minute Child Pose
• 1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch