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

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

Tabata – Alternating Toe Touch Crunch

• Round 1 – 20sec Right-hand/Left-foot only
• 10sec Rest
• Round 2 – 20sec Left-hand/Right-foot only
• 10sec Rest
• continue through 8 rounds

STRENGTH

Squat

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 75%
• 3 reps @ 85%
• 1+ reps @ 95% (only attempt confident reps)

WORKOUT

4 Rounds of:

• 20sec Air Squat
• 10sec Rest
• 20sec Jumping Squats
• 200m Run
• 2min Rest

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

Rest

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.)