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

Thursday, June 11th 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.

EAT HEALTHY FOOD & BE PRODUCTIVE

• If you haven’t eaten any fruits or vegetables today, eat some! If you already have, eat some more before you go to sleep tonight
• Do something productive today that you have been putting off! Clean your room, do laundry, do homework, help do dishes or another chore. Put on some good music and get to work!
• Stretch for 10-15 minutes! Work on your flexibility!
• If you’ve been stressed or depressed, do something that helps make you feel better. Listening to music you like, watching a funny movie, reading a good book, talking with a friend, playing a board/card game with a friend or family member, or doing something productive are all things that usually help me feel better.

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

Wednesday, June 10th 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
10 rounds for time:
3 burpees
3 lunges (1,1)
3 air squats
3 broad jumps
3 air squats

(1,1) lunges means do 3 on each side aka 6 total lunges.

The goal is to stay moving, try to manage your breathing/heart rate. If you find yourself out of breath, try to slow down your pace but keep moving. If you need to take breaks, try not to rest for more than 10 seconds at a time.

MORE CONDITIONING
10-9-8-7-6-5-4-3-2-1
Backpack ground-to-shoulder
Hand-release push-ups

For this workout, you do 10 of each movement, then 9, then 8, and so on until you finish with 1 of each. Same strategy as the workout above: try to stay moving and take short breaks if needed. Focus on engaging your legs, core, and arms on the backpack ground-to-shoulder. They are a full body movement! See the video below for demonstration.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Lunges
https://www.youtube.com/watch?v=hz8peHvkAdk
(doesn’t matter where your hands/arms are)

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

Broad Jumps
https://www.youtube.com/watch?v=MwiI72uFzNI
(You don’t have to turn around after each jump, but you can if you want—doesn’t matter)

Backpack Ground-to-Shoulder
https://www.youtube.com/watch?v=u2lvS4EIbFw

Hand-Release Push-up
https://www.youtube.com/watch?v=TZSgRu7-sCk

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

Tuesday, June 9th 2020

STICKER SHEETS
New sheets are up! They are attached to the bottom of this post!

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
Practice for 10-15 minutes

Try to learn a new skill, or practice something you are not very good at. There are many different things you could work on here, so I’ll list a bunch: handstands, plank variations, pushup variations, pull-ups, jump rope, sports practice (lacrosse, soccer, frisbee, baseball, football, volleyball, etc). I’m pretty sure no one including myself is a master at everything on that list, so pick something and work on it!

CONDITIONING
4 rounds for time:
Run 200m (if you don’t know how far that is, just run for 0:30 then turn around and go back to where you started)
20 alternating v-ups (1,2)
20 backpack push press (or dumbbell/KB push press)

The goal is to stay moving and to make each movement a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better! See videos below for form demos. The weight in your backpack should be enough that is challenging but you shouldn’t be doing more than 4 sets of push press (5-5-5-5) per round. If you can only do 2-3 push presses before taking a break, your weight is too heavy.

COOLDOWN
Stretch for 10 minutes

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

Backpack Push Press
https://www.youtube.com/watch?v=Do4ZXswhq_s

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

Mindset Monday, June 8th 2020

First off I just want to say that I really enjoyed our zoom call/workout last Friday, it was great to see you guys and hear about the things you have been struggling with.

Some fo you have been struggling with staying motivated—you’re not alone! I’ve also been struggling to stay motivated on a daily basis. It’s been hard to find motivation to do everyday tasks like cleaning or working out, especially working out. It’s been a big shift from training with your friends in a pool or gym to having to workout at home by yourself with little or no equipment and no pool. Motivation can be pretty hard to come by, and you might find yourself in a dark place at times (meaning: sometimes you might feel pretty sad, angry, or depressed). You might have heard the phrase “the light at the end of the tunnel”—usually this means that you are in a dark place, but you can see the end and you know you will get there soon, so you hold on to that hope and it gets you out of the tunnel.

But what if you can’t see the light at the end of the tunnel, and it’s just darkness?

That’s when our flip the switch mindset comes into play. You can either quit, or keep going. If you choose to keep going, you can either walk in darkness, or you can start a fire and make your own light. When we find ourselves angry or depressed, it can be hard or even impossible to see the light at the end of our tunnel. It’s really hard to keep going without some sort of light, some sense of direction. What’s the point of moving when you don’t even know where you are going? This is when we need to find the light within ourselves and decide to hold on to something. When I have no motivation to train and I find myself in a dark place, I ask myself, “what’s the point? Why am I doing this?”

When I ask myself that question, I remember that I have always wanted to compete at a high level in sports. In ANY sport—I just want to be good at something and be able to prove that to myself and others through competition. When I remember that, I realize that if I want to compete, I have to train and be the best I can be, not for anyone else, but for myself. That gets me motivated to train, and I quickly remember that I love training anyways and even if I never end up being good enough to compete at a high level, I just love working out and that’s good enough for me.

So when you find yourself in a dark place and you can’t see the light at the end of the tunnel, find the light within yourself—find your purpose, remember your why. Hold on to that, and let it become the light that guides you out of the darkness. Become the best YOU can be, and don’t waste your energy comparing yourself to what other people can do. Be the best YOU!

STICKER SHEETS
New sheets are attached to this post!

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
If you have not been running:
10 rounds:
Run for 1:00 (light/moderate pace)
Rest for 0:30

If you have been running:
8 rounds:
Run for 0:20 (moderate/fast pace)
Rest for 0:10
Run for 0:10 (fast/sprint pace)
Rest for 0:20

CONDITIONING
10:00 AMRAP (as many reps as possible)
10 squats
10 plank shoulder taps (1, 2)
10 lunges (1,2)
10 push-ups
10 burpees

The goal is to stay moving and to make each movement a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better! If you have difficulty doing regular push-ups from the floor, do incline push-ups instead. Incline push-ups are where you have your hands on an elevated surface like a chair, bed, or bench. See video below.

COOLDOWN
Stretch for 10 minutes

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

Plank Shoulder Taps
https://www.youtube.com/watch?v=QOCn3_iOAro

Lunges
https://www.youtube.com/watch?v=hz8peHvkAdk
(doesn’t matter where your hands/arms are)

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

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

COMING SOON