Black Friday Work Out

Gentlemen:

Today's work out represents a paradigm shift in our training philosophy. We need to change the way we look at working out - from quantitative to qualitative. Here is the overview and the summary - if you do not have the proper equipment start making your Christmas gift list today. Remember to record your work out in your teams training blog. I will email a hand out with illustrations and instructions to Filipe, who will forward it to you.

Overview – Perform SMR if you have a foam roller – see hand out for guidance, follow with 20 minutes of cardio – or 10 minutes of freestyle juggling, follow this with static stretches – calves, hip flexors and lats. Follow with core stability drill, step ups, swiss ball/mb stretch, and hop and stop. Follow this with strength training performed in circuit training fashion – Chest Press, rows, shoulder press, squats, repeat. Perform 3 circuits – follow with 20 minutes of cardio and Turkish Get Up using GTG sequencing – perform each aspect of the TGU 3x on the way up and 3x on the way down, follow with full get up then repeat on the other side. The TGU will take the place of your static stretch and cool down. The challenge of this work out is that is it more cerebral than physical – perform each movement perfectly, focus on feeling the movement and the muscles involved. Record your work out in your team blog. Good Luck - Capt

Activity Exercise Detail – Primary (A) Alternate (B) Equipment Reps/Sets

Self Myofascial Release (SMR)
(A) SMR with foam roller-see handout Foam Roller as needed
(B) Turkish Get Up 3 each side

Cardio Warm Up
(A) Elliptical Trainer Elliptical Trainer 1 set - 20 Min
(B) Bike, Rower, Stepper or 10 min juggling free style Cardio Equipment or soccer ball 1 set - 20 Min or 10 w/ball

Static Stretch: calves , hip flexors, lats See handout 3 sets – 30 sec.

Exercise – Core Rotational Stability Quadruped Arm Opposite Leg Raise (bird dog) 12/3 per side

Exercise – Lower Body Balance and Stability Step Up to Balance - Frontal Plane 8-12” 12/3 each side

Exercise – Hip stability/flexibility
(A) Hip Extension - On SB With MB Pull Over on Swiss Ball with Medicine Ball 12//3
(B) Hip Bridge with single Leg lift Floor mat 5 /3 per side

Exercise – Hop and Stop – Plyo/Stability/Balance Hop with Stabilization - Frontal (Sagittal) – 4 sec. hold 8/3 per side

Exercise – Chest
(A) Cable Chest Press - Split on Free Motion or Dual Adjust. Pulley Machine 12/3 per side
(B) Alternating Dumbbell Press on SB with Dumbells and Swiss Ball 12/3 per side

Exercise – Back
(A) Standing Cable Pull-Row on Free Motion or Dual Adjust. Pulley Machine 12/3 per side
(B) Renegade Rows Dumbbells 10/3 alt*
* Assume push up position on dumbbells – lock out left arm, lift right dumbbell to right hip pocket, return and repeat with other arm – 5 reps each side alternating/10 reps total x 3 sets

Exercise - Shoulders
Shoulder Press - standing on 1 Leg Dumbbells 12/3 **
** Shoulder Press while standing on one leg –right shoulder press stand on right leg – 6 reps, switch 12 reps total x 3 sets.

Exercise – Legs –
(A) Squat Single Leg Squat 15/3
(B) Single leg box squat (pistols) Bench or box 15/3 alt

Cardio Cool Down -
(A) Same options as Cardio Warm up 1 set - 20 Min

Exercise – Stability/Flexibility Turkish Get Up – GTG 3/1 +1 per side