Workout of the Day, 9.6.13

PRIMAL FRIDAYS!

How I would change Gym Class from Mark’s Daily Apple.

Our training today is inspire by Movnat – to find out more about Movnat go here!

bearcrawl

Bearcrawlin’ on Tuesday.

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll as needed, 5 minutes. Then perform 2 minutes of: Reverse Lunge to Forward Lean to Spiderman to Kneel to Stand. 10 minutes

ACTIVATION: Single leg squat hold, 1 minute per side. Front Plank, 1 minute. Side plank, 1 minute per side. Side plank, 1 minute per side.  5 minutes

SKILL WORK: Try each of the movements! 10-15 minutes

FOR QUALITY or “CONDITIONAL CONDITIONING”:

4 rounds of moving through the following 1-minute stations:

Bear Crawl on Plank

Perpendicular Loaded Log (with or without hold), switch sides every 3 reps

Hanging Side Foot Lift

Rebounding Broad Jumps for accuracy

16 minutes

POSTURAL RESTORATION: A little extra time here today! Band Distractions 1, 2, and 3. 1 minute on each side in each position.  Lax Ball Tack and Floss on Glutes, 2 minutes per side. 10 minutes

Here’s some more information on the four stations today:

BEAR CRAWL ON PLANK

bear crawl plank

Perpendicular Loaded Log (with or without your hands), switch sides every 3 reps.

HANGING SIDE FOOT LIFT

 

REBOUNDING BROAD JUMPS FOR ACCURACY

erwanprecisionjump

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