News and Announcements
Workout of the Day - 041720
TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.
Friday, April 17th 2020
Today is FUN SOCK FRIDAY! Wear your fun socks today!
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:
100 backpack ground to overhead
100 burpees
50 hand release push-ups
50 squat jumps
Keep a steady pace, try to stay moving the whole time. If you are getting out of breath to the point where you need to take a break, slow your pace down. Short breaks (10 seconds) are best.
ACCESSORY
100 flutter kicks (1,1)
100 sit-ups
100 flutter kicks (1,1)
(1,1) for flutter kicks means do 100 on each leg, which is 200 total.
Do 100 flutter kicks, rest as needed (no more than 2 minutes), then do 100 sit-ups. Try to do them in big sets 4×25, 5×20, 2×50, etc). Rest as needed between sets and after you do all 100. Then do the last 100 flutter kicks.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU
Hand-Release Push-ups
https://www.youtube.com/watch?v=TZSgRu7-sCk
Squat Jumps
We’ve done these a lot so you should know how to do these
Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8
Sit-Ups Demo
https://www.youtube.com/watch?v=HghGGudXuGM
Rest Day - 041620
TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.
Thursday, April 16th 2020
Today is a rest day! Take advantage of it by taking care of yourself and enjoying the day.
- 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! :)
Workout of the Day - 041520
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
STRENGTH
3×20 backpack front squats
4×10 backpack bicep curls
4×10 backpack tricep kickbacks
Do all four sets of each exercise before moving to the next one. Rest 1-2 minutes between sets. Use enough weight that makes the exercise challenging but doable. Every rep should be performed with perfect form! See the links below for form demonstrations.
CONDITIONING
4 rounds for time:
20 air squats
20 jumping air squats
20 reverse lunges
20 jumping lunges
Advanced = 5 rounds for time
Do this workout as fast as you can while having perfect form. Try to stay moving the whole time: if you do need to rest make it short (10 seconds) instead of long (20+ seconds). Try to keep a steady pace through the whole workout, it should take around 12-20 minutes.
COOLDOWN
Stretch for 10 minutes
HELPFUL LINKS
Backpack Front Squats
https://www.youtube.com/watch?v=oQkf3DZv29g
Backpack Bicep Curls
https://www.youtube.com/watch?v=MHfGpQI3QOU
Tricep Kickbacks
https://www.youtube.com/watch?v=_lUW3T6QGuU
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE
Reverse Lunges
https://www.youtube.com/watch?v=hwGPWeMGAYA
Jumping Lunges
https://www.youtube.com/watch?v=6SFgE2_og_s
Workout of the Day - 41420
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
Workout of the Day - 041320
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