THEME OF THE WEEK: IF YOU CAN’T SEE THE LIGHT AT THE END OF THE TUNNEL, FIND THE LIGHT WITHIN YOURSELF

FUN SOCK FRIDAYYYY, June 12th 2020

STICKER SHEETS
Sheets for this week can be found at the bottom of both Monday and Tuesday’s posts! These sheets are entirely optional and are just a way for you to keep track of daily activities if you’ve been having trouble doing so.

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

CONDITIONING
3 rounds for time:
200m run
20 backpack thrusters
15 squat jumps (as high as you can)

For the run if you don’t know how far 200m is, you can run for 30 seconds at a moderate/fast pace down, then turn around and run back to where you started. See the video below for how to do backpack thrusters, you should be doing the 20 thrusters in 1-3 sets (meaning 20 straight, 10/10, 8/8/6, or some combination within that. If it’s too easy add more weight, if you aren’t too confident on your form or you have to do more than three sets per 20, use less weight. Remember proper form is CRITICAL! Pay attention to what muscles you are using on each movement!

As usual, try to stay moving and take short breaks (10 seconds or less) if needed! Go hard on that last round!

CORE
3 sets, rest as needed between movements & sets
Elbow plank hold for 30 seconds
Side plank hold for 30 seconds (L)
Hollow hold for 30 seconds
Side plank hold for 30 seconds®

Take as much rest as you need between each movement and each set, but try to hold for the full 30 seconds. If you have difficulty holding any of the planks for 30 seconds, you can break it up into two 15 second holds, three 10 second holds, etc.

If you have difficulty holding a low (elbow) plank, you can hold a high (hands) plank instead. Same for side planks: you can do it on your elbows if you hands is too difficult. See videos below for demos.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Thrusters
https://www.youtube.com/watch?v=DXCLsNe6h18

Squat Jumps (for height)
https://www.youtube.com/watch?v=zGeFrZKRaiY

High & Low Plank
https://www.youtube.com/watch?v=2b-WLVaiFx8

Side Plank
https://www.youtube.com/watch?v=IkMmABQ9SkM

Hollow Hold
https://www.youtube.com/watch?v=n_ojLqHNre8