THEME OF THE WEEK: TODAY IS A NEW DAY

Wednesday, May 6th 2020

STICKER SHEETS
Week 3 Sticker Sheets are UP! They are attached to the bottom of Monday’s post. If you didn’t get all your stickers yesterday, remember…today is a new day! Get those stickers!

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

SKILL
3×5 wall walks

If you are comfortable doing wall walks, you can try staying upside-down in the handstand position for several seconds before you come back down. Make sure you are CAREFUL and don’t flip over or fall sideways. We want to avoid injuries, so take it slow and focus in moving with full control. For example: if you find yourself shaking when doing a wall walk or holding a handstand, that means you need to practice it more so your body gets strong enough to control itself.

If you have no idea what a wall walk is, see the video below. Make sure you have enough space to do it in case you fall, but focus on your movement so that you do not fall.

CONDITIONING
4 rounds for time:
20 backpack front squats
20 sit-ups
20 mountain climbers (1,2)
20 jumping squats

ACCESSORY
3×30 calf raises (backpack/weight optional)

Focus on slow, controlled movement. Feel the tension in your calves and hold for a second at the top. Rest 60-90 seconds between sets.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Wall Walks
https://www.youtube.com/watch?v=G0yV_TbsY5c

Backpack Front Squats
You can hold it however you want, and you don’t need to do the fancy flip at the beginning.
https://www.youtube.com/watch?v=c5Q9oBAnOkA

Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM

Mountain Climbers
https://www.youtube.com/watch?v=qEh2e5zuGgQ

Jumping Squats
(not for height, your feet just need to leave the ground)
https://www.youtube.com/watch?v=jnNX4BywuuU

Calf Raise (elevated feet)
https://www.youtube.com/watch?v=JUDbOvgH6AQ