Workout of the Day - 41420
TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.
Our theme of the week is “do the work today”. When we set goals or expectations for ourselves, it is extremely easy to get overwhelmed. For example: to be in the best shape at the end of quarantine (when we have practice again), you should be:
- Eating fruits and vegetables every day
- Training 1-2 hours every day (or more)
- Getting 8+ hours of sleep every day
- Stretching 10+ minutes every day
- Trying to eat as little sugar as possible every day
That might be a big challenge to do just for a day, let alone a whole week or even a month. You might have gotten stressed out just by reading those bullet points. One of the main reasons why people quit or give up on goals is because they get overwhelmed and “can’t handle it” or “it’s too much” or “too hard”. This is where we can use our secret weapon: our mind. How you perceive things in your mind changes how easy or difficult they appear to be. For example, what if I told you to:
- Eat a fruit
Not so bad right? Now go eat a fruit and come back before you read anything else. Seriously go do it.
Okay, so you ate a fruit. Check. Now go eat a vegetable before you read anything else.
Bam! You can cross off one of those points from the list above. Now pick another one. Let’s say stretch for 10 minutes. That’s not too bad, go do that one. See where I’m going with this? When you take an overwhelming task and break it down into smaller, more manageable pieces, you become much more productive. During hard sets at practice, you may have heard me say “just take one thing at a time”, or on a fast interval say “just make this 100. Don’t worry about making any of the other ones. Just make this one.” It doesn’t make it any easier, but it makes it possible. It’s the same idea, we are taking a difficult task and breaking it down into small pieces. We can worry about tomorrow and the rest of the week later, there’s no point in stressing about that now. Just take one thing at a time, and do the work today.
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
Backpack push press
For this workout, you do 21 backpack push presses, 21 chair dips, and 21 push-ups. Then 15 of each, then 9 of each. You are trying to do the whole workout as fast as possible. Short breaks are better than long breaks, try to stay moving the whole time. Test out the weight of your backpack before you start the workout, it should have enough weight that doing 21 push presses without stopping is challenging but doable—this doesn’t mean you have to do all 21 straight in the workout. For the chair dips, watch the video in the link below to see how to make it easier. For push-ups, do “regular push-ups” from the floor if you can. If those are difficult, you can do incline push-ups instead (meaning your hands are on a chair/bed etc).
20 alternating v-ups
30 jumping jacks
40 mountain climbers (1,2)
Rest 1:00-2:00 between sets
(1,2) for mountain climbers means do 40 total, or 20 on each side.
Stretch for 10 minutes
Backpack Push Press
I really hope you know how to do jumping jacks