Thursday, June 18th 2020

REMINDER: TEAM ZOOM MEETING TONIGHT! 7-8PM!

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

Run for 2:00 at a light warm-up pace

RUNNING
If you have not been running or recently started:
10 rounds:
Run for 2:00 (light/moderate pace)
Rest for 1:00

If you have been running:
2×4 rounds, rest 2:00 between the two sets of 4 rounds
Run for 1:30 (moderate/fast pace)
Rest for 0:30

After two sets, rest for 3:00

Run for 4:00 (build moderate to fast)

ACCESSORY
If you can hold a hollow hold for more than 20 seconds (with arms overhead):
3 sets, rest 1:30 between sets:
Hollow hold for as long as possible (arms overhead)

Then,

3 sets
Side plank hold (L)
Side plank hold®

Hold each side plank until you feel like you can’t hold it anymore. Don’t go to complete failure—stop before you get to that point but still challenge yourself. Rest for up to 1:30 between sets.

If you have trouble with hollow holds:
6-10 sets (You choose how many sets you do based on how you feel)
Hollow hold for 0:15
Rest for 0:15

First start by just lifting your shoulders and legs off the ground, don’t worry if you can’t get your arms overhead. If that’s easy for you, try it with your arms extended.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Hollow Hold
You can hold your arms above your head to make this more challenging
https://www.youtube.com/watch?v=n_ojLqHNre8

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