THEME OF THE WEEK

Monday, April 13th 2020

REMINDERS
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!

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

STRENGTH
3 sets of push-ups

Build on what you have been doing over the past few weeks. If you are doing incline push-ups (on a bed/chair etc), try doing 3 sets of 8-10 push-ups on a lower surface, like a short bench or stairs. If you have been doing your push-ups from the floor, you can do bigger sets like 3×12-20, or do weighted push-ups with a backpack. If you get up to 15 push-ups with weight, add more weight and do 8-10 reps.

3×12 backpack front shoulder raises
3×12 backpack side shoulder raises
3×12-20 backpack rows

For the backpack exercises, focus on form. Use enough weight that the exercise is challenging but doable. You can add weight between sets if your form stays the same. If your form breaks down, use less weight.

CONDITIONING
10:00 EMOM (“EMOM” = every minute on the minute)
Odd: 25 air squats
Even: 10/10 single leg glute bridges

0:00 – 1:00 = 25 air squats
1:00 – 2:00 = 10/10 single leg glute bridges
Etc. until timer hits 10:00. (10/10) = do 10 glute bridges on each leg during the minute. For both movements, complete the number of reps during each minute and rest until the next minute starts.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Front Raise Demo
https://www.youtube.com/watch?v=lLvCZve1DzQ

Backpack Side Raise Demo
https://www.youtube.com/watch?v=8-iryCyTCrQ

Backpack Row Demo
https://www.youtube.com/watch?v=TbcCeguuv_4

Air Squat Demo
https://www.youtube.com/watch?v=rMvwVtlqjTE

Single Leg Glute Bridge Demo
https://www.youtube.com/watch?v=afwCk8f-Uwg