THEME OF THE WEEK: BE A FREAKING SHARK

Thursday, April 23rd 2020

STICKER SHEETS
If you have not already done so, print out your sticker sheet for this week! You can find them on Monday’s post. Work on one thing at a time and get that duck!

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 Sets:
6 reverse burpees
15 jumping lunges
0:30 rest
10 burpees
3 wall walks
0:30 rest
6 burpees
15 air squats
6 reverse burpees
15 squat jumps

REST 3 MINUTES BETWEEN SETS

See video demo below for reverse burpees. Try to get through each section as fast as possible with good form. Take deep breaths during your rest intervals, try to lower your heart rate and control your breathing.

For wall walks, see the video below for demo and scaling (aka alternate movements).

ACCESSORY
75 calf raises with weighted backpack

Put an object on the floor that is 1-2 inches tall. Something like a textbook or piece of wood. Stand on the object so your toes are on it but your heels are on the ground (your feet should be at a slight angle with your toes higher than your heels). Do your calf raises like that. See video below for demo. You can do 75 straight or do 3 sets of 25.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Reverse Burpees
https://www.youtube.com/watch?v=FAYtTojm8hE

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

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

Wall Walk Demo + Scaling Options
https://www.youtube.com/watch?v=G0yV_TbsY5c

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

Calf Raise (elevated feet)
https://www.youtube.com/watch?v=JUDbOvgH6AQ

THEME OF THE WEEK: BE A FREAKING SHARK

Wednesday, April 22nd 2020

STICKER SHEETS
If you have not already done so, print out your sticker sheet for this week! You can find them on Monday’s 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

CONDITIONING
For time:
30-20-10
Hand-release push-ups
60-40-20
Backpack floor press

Do 30 push ups, then 60 floor presses, then 20 push ups, then 40 floor presses, then 10 push ups, and the final 20 floor presses. See helpful links for floor press and push up demos. Your backpack should weigh between 15 and 30 pounds if possible. You can also use dumbbells or kettlebells if you have them. If you only have one, you can do one arm and then the other. For the push-ups, you can do hand-release push-ups from the floor, or do incline push-ups (no hand release).

ACCESSORY
5 sets
15 backpack bicep curls (left arm)
15 backpack single arm rows (left arm)
15 backpack bicep curls (right arm)
15 backpack single arm rows (right arm)

Rest as needed between sets but try to stay moving. Focus on controlled movements with correct form, think about what muscles you are using for each movement. See links below for form demos.

COOLDOWN
Stretch for 10 minutes

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

Backpack Floor Press
https://www.youtube.com/watch?v=D7_0bj3jFeA

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

Backpack Single Arm Rows
https://www.youtube.com/watch?v=c4TpPr-jmFc

THEME OF THE WEEK: BE A FREAKING SHARK

Tuesday, April 21th 2020

STICKER SHEETS
If you have not already done so, print out your sticker sheet for this week!
To print out a sticker sheet, click on the link at the bottom of this post and print it (file + print or control + p). It’s called “GMAC Sticker Sheet – Week 1”.

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

CORE
3 sets of deadbugs:
15 left leg only
15 right leg only
15 arms only (both)
15 left arm + right leg
15 right arm + left leg

*Rest 60-90s between rounds. If you have a kettlebell or other weighted object, you may use that to increase the difficulty of the exercise. Hold it against your knee and remember to focus on form and moving at a controlled pace. Control your breathing as well!

CONDITIONING
For Time:
100 air squats

This is a quick workout that will burn! Form is key here, every squat should be perfect! Remember to keep your feet flat on the ground, keep your knees in line with your toes (If you look down at your knees during a squat, they shouldn’t be forward in front of your toes). See the video demo below for proper form. This should take 2-5 minutes at most.

REST 3-5 MINUTES

For Time:
30-20-10
Jumping jacks
Jumping squats
Mountain climbers

Do 30 jumping jacks, then 30 jumping squats, then 30 mountain climbers. Then 20 of each, then 10 of each. Try to move at a steady pace, short breaks (10 seconds or less) are best. For the jumping squats, your feet have to leave the ground for it to count, but you’ll get a better workout if you jump higher. It’ll probably hurt more too…

ACCESSORY
3×12 Backpack RDLs

See link below for how to do backpack RDLs. We have done them during drylands with a PVC pipe. It’s the same movement except you have a backpack instead of a pipe. I would recommend having the backpack in front of you. You can hold it against your body or hold with both hands in front of you by the straps so your arms are relaxed. Either way, focus on keeping your back straight (nor arched or bent), core tight, and use your glutes and hamstrings to perform the movement. Remember, your hamstrings are the back of your legs (you should feel a stretch when doing these) and your glutes are the muscles in your butt. Rest 60-90 seconds between sets.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Deadbugs
I really hope you know how to do these with how many times we’ve done them at practice

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

Jumping Jacks
https://www.youtube.com/watch?v=4QcSLaqUJBo

Jumping Squats
It’s an air squat but you jump (I also call them squat jumps)

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

Backpack RDL
https://www.youtube.com/watch?v=pm4ePy3T3dw

THEME OF THE WEEK: BE A FREAKING SHARK

Mindset Monday, April 20th 2020
Sharks don’t complain about anything. They’re too busy chasing things and biting stuff. Being scary. Doing shark stuff. Obviously we aren’t sharks, but we can be a shark by doing exactly what sharks do: chase your goals (chase things), do the work (bite stuff), be mentally tough (be scary). Be like a shark! Do shark stuff. CRUSH YOUR OPPOSITION. If you have to do laundry? CRUSH YOUR LAUNDRY. If you have to do homework? CRUSH YOUR HOMEWORK. If you feel like taking a nap? CRUSH YOUR NAP. To be a shark, all you have to do is flip the switch in your mind and decide to be a shark. When you’re a shark, everything you do is shark stuff. BE A FREAKING SHARK

STICKER SHEETS
I have created sticker sheets for this week! It’s a fun way to keep track of your training and nutrition. For each activity you complete in a day, you can give yourself a sticker (if you have some) or color/check off the circle for that day. If you do an activity every day of the week (all 6 circles), you get a duck! Print out the sheets (or make your own if you don’t have a printer) and keep track of your activities. Try to get all the ducks! Bring your sheets to our next practice and you’ll get a prize for each week that you get all of the ducks!
To print out a sticker sheet, click on the link at the bottom of this post and print it (file + print or control + p). It’s called “GMAC Sticker Sheet – Week 1”.

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
Stair runs
2 rounds
4x 0:40 on, 0:20 off
Rest 1:30 between rounds

Run up and down your stairs for 40 seconds and rest for 20 seconds. Do that four times, then rest for 1:30. That’s one round, now do it again for round 2. WEAR CLEAN SHOES to avoid slipping on your stairs. Also try not to be loud because your parents will probably yell at you…

If your house is only one story and you do not have stairs inside, you can do this outside on porch steps or deck steps. If you don’t have either of those, ask your parents to help you find something in your house that you can step on and off.

CONDITIONING
5 rounds, 3:00 work/1:00 rest
30 hand-release push-ups
10 burpees
Max sit-ups in remaining time

For each round, you work for 3 minutes and rest for 1 minute. During the 3 minutes of work, you do 30 hand release push-ups and 10 burpees, and then as many sit-ups as possible in the remaining time. You stop when you hit 3 minutes, write down how many sit-ups you did and rest for 1 minute. Then you repeat for 4 more rounds for a total of 5. Your score is the total amount of sit-ups you have done.

ACCESSORY
3×12 backpack side raises

COOLDOWN
Stretch for 10 minutes

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

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

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

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

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

Saturday, April 18th 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

MAKE YOUR OWN WORKOUT!
Today, YOU decide what the workout will be! Make up your own workout! You should be active for 1-2 hours (which includes warming up, rest between sets/workouts, and stretching after). Use your imagination and come up with something challenging! If you get stuck, look back through previous workouts for ideas. You can also repeat a previous workout and try to beat your time/score!

COOLDOWN
Stretch for 10 minutes

REMINDERS

• Get 9+ hours of sleep
• Eat at least one fruit and vegetable
• Stretch for at least 10 minute
• Do something nice for a family member
• Check in on a teammate you haven’t heard from in a few days
• Do something fun! :)