Great Mills Aquatic Club

TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.

Mindset Monday on a Tuesday
Our theme of the week is “do the work today”. When we set goals or expectations for ourselves, it is extremely easy to get overwhelmed. For example: to be in the best shape at the end of quarantine (when we have practice again), you should be:

• Eating fruits and vegetables every day
• Training 1-2 hours every day (or more)
• Getting 8+ hours of sleep every day
• Stretching 10+ minutes every day
• Trying to eat as little sugar as possible every day

That might be a big challenge to do just for a day, let alone a whole week or even a month. You might have gotten stressed out just by reading those bullet points. One of the main reasons why people quit or give up on goals is because they get overwhelmed and “can’t handle it” or “it’s too much” or “too hard”. This is where we can use our secret weapon: our mind. How you perceive things in your mind changes how easy or difficult they appear to be. For example, what if I told you to:

• Eat a fruit

Not so bad right? Now go eat a fruit and come back before you read anything else. Seriously go do it.

Okay, so you ate a fruit. Check. Now go eat a vegetable before you read anything else.

Bam! You can cross off one of those points from the list above. Now pick another one. Let’s say stretch for 10 minutes. That’s not too bad, go do that one. See where I’m going with this? When you take an overwhelming task and break it down into smaller, more manageable pieces, you become much more productive. During hard sets at practice, you may have heard me say “just take one thing at a time”, or on a fast interval say “just make this 100. Don’t worry about making any of the other ones. Just make this one.” It doesn’t make it any easier, but it makes it possible. It’s the same idea, we are taking a difficult task and breaking it down into small pieces. We can worry about tomorrow and the rest of the week later, there’s no point in stressing about that now. Just take one thing at a time, and do the work today.

Tuesday, April 14th 2020

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
For Time:
21-15-9
Backpack push press
Chair Dips
Push-ups

For this workout, you do 21 backpack push presses, 21 chair dips, and 21 push-ups. Then 15 of each, then 9 of each. You are trying to do the whole workout as fast as possible. Short breaks are better than long breaks, try to stay moving the whole time. Test out the weight of your backpack before you start the workout, it should have enough weight that doing 21 push presses without stopping is challenging but doable—this doesn’t mean you have to do all 21 straight in the workout. For the chair dips, watch the video in the link below to see how to make it easier. For push-ups, do “regular push-ups” from the floor if you can. If those are difficult, you can do incline push-ups instead (meaning your hands are on a chair/bed etc).

CONDITIONING
4 Sets:
10 burpees
20 alternating v-ups
30 jumping jacks
40 mountain climbers (1,2)

Rest 1:00-2:00 between sets
(1,2) for mountain climbers means do 40 total, or 20 on each side.

COOLDOWN
Stretch for 10 minutes

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

Chair Dips
https://www.youtube.com/watch?v=IamNjaRNNow

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

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

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

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

Jumping Jacks
I really hope you know how to do jumping jacks

Mountain Climbers
https://www.youtube.com/watch?v=qEh2e5zuGgQ

THEME OF THE WEEK

Monday, April 13th 2020

REMINDERS
Yesterday, did you:

• Get 9+ hours of sleep?
• Train 1-2 hours?
• Eat at least one fruit and vegetable?
• Stretch for at least 10 minutes?
• Do something nice for a family member?
• Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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

STRENGTH
3 sets of push-ups

Build on what you have been doing over the past few weeks. If you are doing incline push-ups (on a bed/chair etc), try doing 3 sets of 8-10 push-ups on a lower surface, like a short bench or stairs. If you have been doing your push-ups from the floor, you can do bigger sets like 3×12-20, or do weighted push-ups with a backpack. If you get up to 15 push-ups with weight, add more weight and do 8-10 reps.

3×12 backpack front shoulder raises
3×12 backpack side shoulder raises
3×12-20 backpack rows

For the backpack exercises, focus on form. Use enough weight that the exercise is challenging but doable. You can add weight between sets if your form stays the same. If your form breaks down, use less weight.

CONDITIONING
10:00 EMOM (“EMOM” = every minute on the minute)
Odd: 25 air squats
Even: 10/10 single leg glute bridges

0:00 – 1:00 = 25 air squats
1:00 – 2:00 = 10/10 single leg glute bridges
Etc. until timer hits 10:00. (10/10) = do 10 glute bridges on each leg during the minute. For both movements, complete the number of reps during each minute and rest until the next minute starts.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Front Raise Demo
https://www.youtube.com/watch?v=lLvCZve1DzQ

Backpack Side Raise Demo
https://www.youtube.com/watch?v=8-iryCyTCrQ

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

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

Single Leg Glute Bridge Demo
https://www.youtube.com/watch?v=afwCk8f-Uwg

Somewhere out there, someone is working harder than you.

Thursday, April 9th 2020

REMINDERS
Yesterday, did you:

• Get 9+ hours of sleep?
• Train 1-2 hours?
• Eat at least one fruit and vegetable?
• Stretch for at least 10 minutes?
• Do something nice for a family member?
• Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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

STRENGTH
4×10 weighted push-ups
3×12 backpack tricep kickbacks
3×12 backpack bicep curls
3×10 backpack lateral raises

For push-ups: only do weighted if you can 15 push-ups from the ground with good form. If you can’t, then do 4×10 incline push-ups to build strength. Use a bed, chair, or other surface to do incline push-ups on. If you are doing them weighted, use a weight vest or a backpack.
For the other weighted backpack exercises, add weight to your backpack so the exercise is challenging but doable. You can add weight between sets if you like, but remember that proper form is more important than going heavy.

CONDITIONING
For time:
25-20-15-10-5
Burpees
50-40-30-20-10
Sit-ups

Do 25 burpees, then 50 situps. Then 20 burpees and 40 situps, then 15 burpees and 30 situps, etc.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Incline Push-up Demo
https://www.youtube.com/watch?v=slkvBqMN1AM

Tricep Kickback Demo
https://www.youtube.com/watch?v=_lUW3T6QGuU

Backpack Bicep Curl Demo
https://www.youtube.com/watch?v=MHfGpQI3QOU

Backpack Lateral Raises Demo
https://www.youtube.com/watch?v=8-iryCyTCrQ

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

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

Somewhere out there, someone is working harder than you.

Wednesday, April 8th 2020

REMINDERS
Yesterday, did you:

• Get 9+ hours of sleep?
• Train 1-2 hours?
• Eat at least one fruit and vegetable?
• Stretch for at least 10 minutes?
• Do something nice for a family member?
• Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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
For time:
10-9-8-7-6-5-4-3-2-1
Jumping lunges
Air squats

Do 10 jumping lunges (5 on each leg alternating), then 10 air squats, then 9 jumping lunges, then 9 air squats, etc.

ACCESSORY
3 sets:
30 backpack rows
50 flutter kicks (1,1)

For flutter kicks, (1,1) = do 50 on each leg.

COOLDOWN
Stretch for 10 minutes

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

Air Squat Demo
https://www.youtube.com/watch?v=C_VtOYc6j5c

Backpack Row Demo
https://www.youtube.com/watch?v=P9HVkvG5CfI

Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8

Somewhere out there, someone is working harder than you.

Tuesday, April 7th 2020

REMINDERS
Yesterday, did you:

• Get 9+ hours of sleep?
• Train 1-2 hours?
• Eat at least one fruit and vegetable?
• Stretch for at least 10 minutes?
• Do something nice for a family member?
• Check in on a teammate you haven’t heard from in a few days?

If the answer is yes, then good! You get a sticker. Now do it again today.
If the answer is no, then that’s okay! You have another opportunity today. Use it!

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

STRENGTH
3 supersets
15 backpack tricep extensions
15 military push-ups

See “Helpful Links” at the bottom of the post for movement demos._

”Superset” = do both exercises back-to-back, then rest 1:00-1:30 between sets. So you do 15 tricep extensions and then go straight into the 15 push-ups, then rest and repeat 2 more times.
For the backpack tricep extensions, put enough weight in your backpack that 15 is challenging but doable. For the pushups, no knee push-ups allowed. If you can’t do 15 from the floor, elevate your hands on a chair, your bed, etc.

CONDITIONING
”Death by Burpees”
Every minute, do 5 burpees. Increase the amount of burpees by 1 each minute.
Example:
0:00 – 1:00 = 5 burpees
1:00 – 2:00 = 6 burpees
2:00 – 3:00 = 7 burpees
etc.
Keep going until you fail to complete a round. The last round you completed + number of burpees you did on the round that you failed is your score. I will be doing this one later tonight, I’ll post my score when I do!

CORE
3 big sets:
Deadbugs:
12 left leg only
12 right leg only
12 arms only (both)
12 left arm + right leg
12 right arm + left leg
then
30 alternating v-ups

Rest as needed between sets, no more than 2:00

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Tricep Extensions Demo
https://www.youtube.com/watch?v=N2zciaKwcnw

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M

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

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

Deadbug Demo
Honestly if you don’t know how to do these then you weren’t paying attention in practice

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