1/31/17
Morning:
30 minutes yoga in sauna with dry skin brushing and cold plunge
Afternoon:
Gymnastics Warmup:
- full shoulder set on band
- horizontal raises to failure
- vertical raises to failure
- 30 Pull Ups
- 30 Dips
- 30 Push Ups
- 30 Reverse Lunges Per Side
- 30 Squats
Static Holds/Core/Positions
- 45 second Straight body hold between mats (stomach up) –https://www.dropbox.com/s/cjbj1xz2ev9inm4/Straight%20body%20hold%20between%20mats.mov?dl=0
- 45 second Straight body hold between mats (stomach down) or 15 Reverse Hypers –https://www.dropbox.com/s/cjbj1xz2ev9inm4/Straight%20body%20hold%20between%20mats.mov?
- Max Time Wall Handstand – https://www.dropbox.com/s/vaj8nz037yj8kko/Handstand%20Wall.mov?dl=0
- 15-30 V-ups – https://www.dropbox.com/s/e7anpt1150e53qn/V%20Ups.mov?dl=0
- 30 Olga Crunches – https://www.dropbox.com/s/re8yp6mz5begocu/Olga%20Crunch.mov?dl=0
Gymnastics Exercises
- Planch Walks with Sliders or paper plates – https://www.dropbox.com/s/teey7l9sav2o2mg/Planch%20Walk.mov?dl=0
- Crab Walks with Sliders or paper plates – https://www.dropbox.com/s/vhstril9bnzvq0g/Crab%20walk.mov?dl=0
- 10 Press First Half Drills – Press Compression slider assist (1 min to end of video) – https://www.dropbox.com/s/1et8bq9nhrr2352/Press%20First%20Half.mov?dl=0
- 10 Press Ball Assist – https://www.dropbox.com/s/bhlwvkmilcaxhra/Press%20Drill%20Ball.mov?dl=0
- 30 Second L Seat Leg Extends (Stay in tuck for as long as needed) –https://www.dropbox.com/s/4g5izfzwy1m3b0y/L%20Sit%20Drills.mov?dl=0
Gymnastics Exercise/Major Muscle Group Combo
- 3 Muscle-up Thera-band Assist – https://www.dropbox.com/s/0qvehpmw4idb93p/Muscle%20Up%20Band%20Assist.mov?dl=0
- OR if already done earlier in day, weighted horizontal pull-ups or other hanging or grip activity like regular pull-ups or neutral grip pull-ups
Major Muscle Group Exercises
- Single Leg Squats (TRX) or Single Leg Roll Up (15 each leg) –https://www.dropbox.com/s/qdv3ifdcy6la3xn/Single%20Leg%20Roll%20Ups.mov?dl=0
- 15 Lunges (TRX or Weighted or suspended leg back) per leg
- 15 Front Lever Pull Ups (horizontal pull-ups) on bar or rings – https://www.dropbox.com/s/h4da9jjtnyyhvjq/Front%20Lever%20Pull%20Ups.mp4?dl=0
Bursts
- Box Jumps or band assist squat jumps – https://www.dropbox.com/s/qxnyhm3qgwna58k/Squats%20with%20Band.mov?dl=0
- 4 sets treadmill sprints or Sprints with Jog back or band assist sprint in place –https://www.dropbox.com/s/ydykgi22dfqmlbr/File%20Jan%2024%2C%209%2056%2044%20PM.mov?dl=0
Finisher:
Tabata set on bike or elliptical
2/1/17
Morning:
30 minutes uphill treadmill walk at 20% incline and 3.7mph with nasal breathing. 30 second sprint every 4 minutes.
Afternoon:
30 minutes ellipitical as 2 minutes hard, 1 minute easy then 30 minutes:
-Super slow pec deck (10)
-Super slow lat pulldown (10)
-Super slow glute ham raise (10)
-Super slow straight leg lifts in dip position (10)
-Super slow pushups (10)
-Super slow pullups (10)
-Lateral band side walks (30)
-Walking dumbbell lunges (10)