Week of 10.11.21: Cardio and Core/Mobility (to do on your own)
CARDIO CHALLENGE
Challenge this week that I hate myself already for typing out, but fuck it, we're doing it:
2,000m for time, with a goal of being close to double your 1,000m time (10-20 seconds over)
Rest 3 minutes
5 x 500m, rest 1 min in between each
Rest 3 minutes
5 x 100m, rest 30 seconds in between each
CORE AND MOBILITY
Please check the ON DEMAND library for a clip discussing the following:
This week we have the following tidbits to sprinkle throughout your week. Aim to incorporate both aspects 2-3 times this week.
A quick overview of 3 core movements to incorporate throughout your week along with a small mobility/fascia focus targeting your adductors and quads.
Core Work:
Aim to get in 3 rounds of the following a few times throughout your week.
Beast Shoulder Taps x 6-10/side
Side Plank Toe Touch x 6-10/side
Alternating Arch Ups x 6-10/side
Mobility:
Foam roll inner thigh (adductor) up to 3 minutes per side
Frog x 90 seconds
Foam roll quads up to 3 minutes
Lying quadricep stretch x 90 seconds
Week of 10.18.21: Cardio and Core/Mobility (to do on your own)
CARDIO CHALLENGE
Challenge this week involves running 6 miles. Yup, 6. If 6 all at once isn't possible, break it up into 2 mile segments, either on one day or throughout your week. Can't run? HIKE.
CORE AND MOBILITY
Please check the ON DEMAND library for a clip discussing the following:
Core: Aim to complete 3 rounds of the following, moving mindfully. Plank Arm Extensions x 6-10/side Plank Cross Overs x 10/side Reverse Plank Knee Drives x 6-10/side
Mobility: Aim to be in each position for about 10 breaths Bridge Wheel Plow Seated Forward Fold Wide Legged Forward Fold