Workout of the Day - 040720
Somewhere out there, someone is working harder than you.
Tuesday, April 7th 2020
Yesterday, did you:
- Get 9+ hours of sleep?
- Train 1-2 hours?
- Eat at least one fruit and vegetable?
- Stretch for at least 10 minutes?
- Do something nice for a family member?
- Check in on a teammate you haven’t heard from in a few days?
If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!
Team dryland warm-up, about 10 each
- Calf stretch
- Knee hug
- Quad stretch
- Single leg RDL
- Open the gates
- Close the gates
- Lunge and reach
- Heel/toe stretch
- Arm circles
- Dynamic squat stretch
- Horizontal arm circles
15 backpack tricep extensions
15 military push-ups
See “Helpful Links” at the bottom of the post for movement demos._
”Superset” = do both exercises back-to-back, then rest 1:00-1:30 between sets. So you do 15 tricep extensions and then go straight into the 15 push-ups, then rest and repeat 2 more times.
For the backpack tricep extensions, put enough weight in your backpack that 15 is challenging but doable. For the pushups, no knee push-ups allowed. If you can’t do 15 from the floor, elevate your hands on a chair, your bed, etc.
Every minute, do 5 burpees. Increase the amount of burpees by 1 each minute.
0:00 – 1:00 = 5 burpees
1:00 – 2:00 = 6 burpees
2:00 – 3:00 = 7 burpees
Keep going until you fail to complete a round. The last round you completed + number of burpees you did on the round that you failed is your score. I will be doing this one later tonight, I’ll post my score when I do!
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg
30 alternating v-ups
Rest as needed between sets, no more than 2:00
Stretch for 10 minutes
Backpack Tricep Extensions Demo
Military Push-up Demo
Incline Push-up Demo
Honestly if you don’t know how to do these then you weren’t paying attention in practice
Alternating V-ups Demo