Thursday, July 23rd 2020

It’s probably gonna be just as hot out today, so I’ll keep the text about staying cool the same:
For all of the exercises/workouts today do as much as you can INDOORS or IN SHADE. Remember to stay HYDRATED and pay attention to how your body is feeling. If you feel faint or dizzy, get into the shade or air conditioning and take a short break. You can still workout and run (etc) in 95+ degree weather, but you need to be SMART about it. If you start to feel overheated, STOP. Take a break, pour some cold water over your head or otherwise wait until your body temperature cools down again. We want to improve our fitness without getting injured or heat exhaustion.

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/jog for 2:00 at a easy warm-up pace

Either choose Option A or B:

CONDITIONING: OPTION A
40 air squats
Run for 5:00
40 air squats
Run for 5:00
40 air squats

CONDITIONING: OPTION B
20 air squats
Run/walk/jog for 5:00
20 air squats
Run/walk/jog for 5:00
20 air squats

If your knees hurt on the squats, you can do reverse lunges instead: they are easier on your knees. You can also scale the running down to something like 3 minutes if you haven’t been running a lot.

STRENGTH
4 sets, rest as needed between sets
15 push-ups
30 backpack rows (or dumbbell rows)

For the push-ups, try to do either 15 in a row or break it into 2-3 sets (8-7 or 5-5-5). If you are struggling with push-ups on the ground, do them incline (hands are elevated on an object like bench, stool, steps, or bed). If the push-ups are too easy, you can either do a larger set (20 etc) or slow them down, 2 seconds down & 2 seconds up.
For the backpack rows, your weight should allow you either do all 30 unbroken, or break it into 2-3 sets, similar to the push-ups.

CONDITIONING
1-10:
Jumping lunges (1, 1)
Jumping squats

For this workout, you do 1 jumping lunges (on each side), then 1 jumping squat. Then 2 jumping lunges (on each side), then 2 jumping squats, etc. All the way up to 10. For jumping squats, your feet just need to leave the ground, but you may jump as high as you like.

COOLDOWN
Stretch for 10-20 minutes, especially your legs

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

Reverse Lunges
https://www.youtube.com/watch?v=hwGPWeMGAYA

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

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

Jumping Lunges
https://www.youtube.com/watch?v=6SFgE2_og_s

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