Announcement

Mindset Monday - 051120

Posted by Max Lucas on May 11 2020 at 11:16AM PDT
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THEME OF THE WEEK: GET THAT DUCK

Mindset Monday, May 4th 2020
Have you gotten a perfect sticker sheet yet? If the answer is no, I have good news! This week is a new week, which means you have a new opportunity to get a perfect sheet. Make this week that week! Color your sheet, focus on one thing at a time, and get all your stickers for today. Repeat each day until you get all of your stickers and get a duck!

STICKER SHEETS
Week 4 sticker sheets are UP and attached to the bottom of this post. Make this week your week and make your sheet a perfect sheet!

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

RUNNING
4 sets, rest for 1-2 minutes between each set
Run for 2 minutes

If you have been running, run at a challenging pace. Keep the effort high but consistent for each run.
If you have not been running, run at a moderate pace. You shouldn’t be totally gassed (out of breath) after each run, if you are then you are going too hard and need to slow your pace down.

CONDITIONING
10:00 AMRAP (as many reps as possible with GREAT form):
10 push-ups
10 plank shoulder taps (1,1)
10 alternating v-ups (1,1)
10 sit-ups

Having good form is key for this workout! Make sure your body is in a straight line for the planks and try not to rotate when you tap each shoulder. See videos below for form demos for each movement.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Running
https://www.youtube.com/watch?v=dQw4w9WgXcQ

Push-Ups
https://www.youtube.com/watch?v=0pkjOk0EiAk

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

Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

The document GMAC_Sticker_Sheet_-_Week_4.pdf was attached to this post.

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