On a rainy Friday, let’s get some core work

Coach Michael | 04/23/2020 | 1

Hello intrepid explorers, while Friday looks rainy and dreary, Saturday looks like a great day for some travel! Here are a few ideas for your weekend getaway: Las Kitchenas, St. Living Room, Costa Del Balconia, Los Bed, St. Bathroom, or the ever popular La Rotonda De Sofa. Whichever you choose, be safe, have fun! NOW For today’s work.

Today we’re going to focus on the core focusing on the quality of the movement versus ripping through them as quickly as possible, sacrificing form for speed.

First, for our mobility do the following sequence:

30 seconds each (Total about 10 Min with transition times):
Lying Shoulder Stretch R/L
Upward Dog Stretch
Downward Dog Stretch
Seated Lower Back Stretch R/L
Runners Stretch R/L
Pigeon Stretch R/L
Standing Front Fold
* Examples below

Once you finish the mobility, run through the following warm up in a quick succession:
50 High Knees (1 leg = 1 Rep)
50 Butt Kicks (1 leg = 1 Rep)
15 Good Mornings (Focus on keeping the spine neutral and raise your tailbone)
15 pausing Air Squats (Get as low as you can, hold it, stand up, rinse, repeat)
10 Push-Ups (to an appropriate scale)

Now, let’s get to WORK! Today’s WOD is for quality of movement, so do it as right as possible. The “RX” for this work is holding weights in your hand (No more than 5# per hand). Below are some things around the house and what they weigh:

5 Rounds For Q (Video examples attached)
10 Weighted hollow rocks ( https://www.youtube.com/watch?v=WUozA5PFxGg)
10 Weighted scissor toe taps ( https://www.youtube.com/watch?v=r1P5Z8D482w)
Weighted arch hold 10 sec ( https://www.youtube.com/watch?v=V2Z4D68rA78)
*no more than 10# total / 5# per hand

Lastly, here are a few ‘common’ things around the house and what they weigh for some examples:

I hope you’re all doing well and don’t forget the Zoom Happy Hour tonight @ 8:00. If you don’t know about it, hit me up for the details.