WEEK 5: August 31 - September 7 2020

Mobility work

Rolling:

  • T-spine

  • Lats

  • Quads

  • Hips

  • *glutes*

Stretching

  • Banded trap stretch

  • Banded lat stretch

  • Banded hip stretches (In the gym)

  • Runners stretch

  • Windshield wipers (At home)

**remember to focus on TEMPO with all of your exercises (2-2-1)**

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WEEK 4: August 24 - August 30 2020

Mobility work

Rolling:

  • T-spine

  • Lats

  • Quads

  • Hips, *glutes*

Stretching

  • Banded trap stretch

  • Banded lat stretch

  • Banded hip stretches (In the gym)

  • Runners stretch

  • Windshield wipers (At home)

**remember to focus on TEMPO with all of your exercises (3-2-1)**

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WEEK 3: August 17 - August 23 2020

Mobility Work

Rolling:

  • Tspine

  • Lats

  • Chest

  • Quads

  • Hips

Stretching:

  • Banded stretches

Tempo Day 3

3-2-1

3 sets:

  • Banded rows x 10

  • Tricep Kick-backs x 10(both arms) or 5/arm (single arms)

  • Hip Thrusters x 10 & hold

3 sets:

  • Push ups x 10*

  • Bent over DB row x 8/arm

5 sets

  • Bench Press

10-8-6-4-4

Conditioning

Core!! 30s each 

  • Deadbugs

  • Crunches/Sit-ups/weighted sit-ups

  • Hollow hold

  • Side plank

WEEK 2: August 10 - August 16 2020

Mobility work

Rolling:

  • T-spine

  • Lats

  • Quads

  • Hips

  • *glutes*(Yvonne- do this lots)

Stretching

  • Banded trap stretch

  • Banded lat stretch (In the gym)

  • Runners stretch

  • Windshield wipers

**remember to focus on TEMPO with all of your exercises (3-2-1)**

 
 
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WEEK 1: July 27 - August 2 2020

Mobility:

  • Roll T-spine,

  • Roll lats

  • Roll quads

  • Roll hips

  • Roll glutes


Stretching:

  • Banded trap stretch

  • Banded lat stretch

  • Runners stretch

  • Windshield wipers

3 setsOverhead squats x 10Wall angels x 10


Work on Tempo 3-2-1

3 sets

  • Single arm DB row x 10/arm

  • Step ups x 10/leg

  • Push ups (elevated) x 10