9.9.23 - Recovery
August 23, 2023•4 words
Active recovery and games.
...
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DAD.BOD.WOD
9.8.23 - Aerobic
August 23, 2023•26 words
Warmup:
Mobility, Stability & Activation Series
Dynamic Series
Work:
Stationary Bike, Jog, or Swim
30-45 minutes
Heart Rate Zone 1/2 (Talk)
...
Read post9.7.23 - Hypertrophy
August 23, 2023•10 words
Warmup:
1.a.
Run
1.a.
Lift Prep
1.a.
Lift Main
1.a.
...
Read post9.5.23 - Power
August 23, 2023•10 words
Warmup:
1.a.
Run
1.a.
Lift Prep
1.a.
Lift Main
1.a.
...
Read post9.4.23 - Aerobic
August 23, 2023•26 words
Warmup:
Mobility, Stability & Activation Series
Dynamic Series
Work:
Stationary Bike, Jog, or Swim
30-45 minutes
Heart Rate Zone 1/2 (Talk)
...
Read post9.3.23 - Strength
August 23, 2023•139 words
Warm Up:
Crawling Series.
Run Series.
Run:
10 yard sprints
8 total reps
4 head on (2 each lead leg)
4 lateral start (2 each way)
Max rest between reps
Lift Prep:
1.a. Banded Neck Rotations 2 x 10 ea.
b. Band Pull Apart 2 x 12
c. KB/DB Armbar 2 x 5 ea.
2.a. S/L Foam Roller Glute Bridge 2 x 10 sec. ea.
b. Med Ball Adductor Plank 2 x 10 sec ea.
c. Foam Roller Spanish Squat 2 x 10
Lift Main:
1.a. RDL W/U. Increase weight to a 4 rep set with (1-3 RIR)
2.a. RDL. 4 x 4 at working...
Read postWarmup Series
August 9, 2023•258 words
Here are the different warmup series that we will use. There will be specific warmup criteria for each individual day.
Mobility, Stability & Activation Series:
Chin Tucks 5x10 sec. ea.
Towel Wringers x5 ea.
Arm Circles x10 ea.
Hip Circles x5 ea.
Calf Stretch 5x3 sec. ea.
Hip Rolls 5x3 sec. ea.
World's Greatest + PNF 5x3 sec. ea.
Chicken Wings x10
Cat Cow x8
Goblet Freestyle + PNF 5x3 sec. ea.
Hip Airplane x6 ea.
Glute Series:
Fire Hydrants x10 ea.
Circles FW/REV x10 ea.
High Straight...
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