Announcement

Workout of the Day - 043020

Posted by Max Lucas on Apr 30 2020 at 10:16AM PDT
image

THEME OF THE WEEK: FIND THE FUN

Thursday, April 30th 2020

STICKER SHEETS
Sticker sheets for this week (Week 2) are attached to Monday’s post. Today is a new day, focus on one thing at a time and get all of your stickers for today!

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
3×15 backpack front raises
3×15 backpack side raises
3×20 backpack rows
3×15 backpack overhead press

Remember to focus on form and moving well. See videos below for form demonstrations. Adjust the weight in your backpack for each exercise so that it is challenging but doable. Think about what muscles you are using!

CONDITIONING
2 rounds, rest 1:00 between rounds

Every minute for 5 minutes
0:30 wall sit
5-10 squats

For this workout, you are basically doing 5 rounds, resting for 1 minute, and then 5 more round. For each round, you will hold a wall sit for 30 seconds, then do 5-10 squats, and then rest until the next minute. 5-10 squats mean do between 5 and 10 squats depending on what is challenging for you. If you start with 10, try to do that for all 10 rounds. You should be getting at least 10 seconds of rest at the each round: if you are not finishing a round before the next one starts, do less squats.

COOLDOWN
Stretch for 10 minutes

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

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

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

Backpack Overhead Press
https://www.youtube.com/watch?v=BjznPLR-mlY

Wall Sit
https://www.youtube.com/watch?v=mhu00IcM1Ek

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

Comments

There are no comments for this announcement.