March 2016: Online Coaching Day 13

Start your week off ideal with a FULL BODY CHECK-IN. Start with a standing full body joint mobilization and lubrication. I like to say lubrication, not because my mind is in the gutter, but because you are seriously lubricating the joints in your body. Spend as much time as you need. Count reps or minutes but let yourself go and just move.

[vc_video link=”https://www.youtube.com/watch?v=NcSpXUoMO-U”]

[vc_video link=”https://www.youtube.com/watch?v=XwiiCdj6i_s”]

 

When you are ready, and feeling like the blood is flowing a bit, let’s spend about 2 minutes in the straddle stretch. Feel free to move from side to side in this stretch. Remember, you are in charge of your body.

[vc_video link=”https://www.youtube.com/watch?v=Gb4ZDDn_HS8″]

 

For today, we are warming up utilizing the Bulgarian split squat. Other days we may utilize this movement for strength or as an accessory movement. So with the warm-up intention today, pick a light to medium weight and focus on going all the way down and all the way up. Lock your standing knee out and squeeze your booty at the top.

[vc_video link=”https://www.youtube.com/watch?v=IxcdVtQSUxA”]

 

Strength

Today we are practicing the front squat. Think of as a BEST EFFORT DAY for two reps at a time. When form starts to go, then you are done. We only step up to the bar for lifts that we know we will make. Be confident.
Front Squat 
2-2-2-2-2-2-2 

[vc_video link=”https://www.youtube.com/watch?v=c2K0pISzdmM”]

 

Conditioning 

Today is a longer workout. Find your 70% effort-pace and just cruise. Pick a set of kettle bells that you can without a doubt do 20 Walking Lunges and 8 Double Kettle Bell Shoulder to Overhead for the first, maybe second round. With a different twist on the workout, I want you to shoot for doing the rounds unbroken and resting between rounds. You may have to take an extra breath or two between rounds, but try it.

 

AMRAP 18:
20 Front Rack Walking Lunges (Each one counts.)
8 Double KB Shoulder to Overhead
*Try to go unbroken on the sets, and rest between rounds.

[vc_video link=”https://www.youtube.com/watch?v=84hArg_9bD8″]

 

ACCESSORY / BONUS 

VIDEO: Why Chiropractic Care Immediately After Birth?

[vc_video link=”https://www.youtube.com/watch?v=JCjGk5i5ybA”]

 

About

0 comments to " March 2016: Online Coaching Day 13 "
Leave a Comment

Your email address will not be published. Required fields are marked *