Rest

… or …

Pick an activity you can do for an hour.

Pick something different than last time.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• etc.

Report what metrics you have available (i.e. minimum, maximum, average) for things like:

• heart rate
• elevation change
• speed
• temperature
• weather (sunny, rain, snow, wind, etc.)
• terrain (pavement, grass, gravel, etc.)

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 5 Table Top Stretches (in place)
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 5-10 Crab Shoulder Rocks (in place)
• 10m Inchworm
• 3R/3L Thoracic Bridges (in place)
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

DISCOVERY & STRENGTH

Band Pull Aparts & Bench Press

• 5 reps @ 40%
  • 25 Band Pull Aparts
• 5 reps @ 50%
  • 25 Band Pull Aparts
• 5 reps @ 60%
  • 25 Band Pull Aparts
• 5 reps @ 65%
• 5 reps @ 75%
• 5+ reps @ 85% (only attempt confident reps)

WORKOUT

3 Rounds, each for time of:

• 45 Squats
• 15 Dips
• Rest 3 minutes or less

COOL DOWN

1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

1 minute R / 1 minute L Couch Stretch

1 minute Straddle Stretch

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose

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

Bent Knee Hollow Body Hold & Deadlift

Rest between deadlift sets should be about 3 minutes. Bird Dog Planks are slow & controlled

• 5 Deadlifts @ 40%
  • 1 min Rest
  • 1 min Bent Knee Hollow Body Hold
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • 1 min Bent Knee Hollow Body Hold
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • 1 min Bent Knee Hollow Body Hold
  • 1 min Rest
• 5 Deadlifts @ 75%
• 3 Deadlifts @ 85%
• 1+ Deadlifts @ 95% (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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5-10 x 100m Progressions

• 0m-40m – Acceleration (0-90%
• 40-60m – Sprint (Top Speed)
• 60-100m – Deceleration/Coast (90-30%)
• 100m+ – gradually come to a stop
• 3min Rest (or less)

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Should you stop at 5 rounds or push through to get to 10 rounds? … It depends.

• No one knows your body better than you.
• Listen to your body.
• You will know when it’s time to stop.
• Workouts are a safe, training environment.
• Workouts are not designed to injure.
• It’s simple: if you injure yourself while training, you did too much.
• Save yourself so you can enjoy the things you like to do.

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