Sept 13, 2012

Tower cool down.

If you're looking for a challenge today, have a look back at one of our recent challenges and take that on.

If you're feeling a little tight from tower time, try this on:

Warm up/Pre hab as per usual.

Pick some cardio equipment to use to get your whole body warmed up.

Start walking for 2-3min, jog/steady slow pace for another 5 minutes.
Introduce some accelerations:
-Increase speed to 5/10 exertion for 30 seconds, return to spinning for 60 seconds
-Increase speed to 7/10 exertion for 30 seconds, return to spinning for 60 seconds (repeat 3 times)
-Increase speed to 8/10, return to spinning (repeat x 2)
Work your way back down until you have completed a cool down at 5/10 for 5 minutes.

Repeat the pre hab you started the workout with.

Core:
3 sets of 2 exercises:

Wide knee x 40
Bicycle Abs x 30
Deadbug x 45 seconds
Hanging Abs x 15
V-sit rotation (Russain twists) x 20/side
Med ball pass from hands to feet x 15
Any other core you can come up with.

Consider some stretches as listed below, some have video at the bottom, some do not and you can call me at 89 if you need some reminders on how we have done these before.

-90/90 shoulders (knees at 90˚, on one side, extend upper arm forward, and then roll to your back, all while keeping both knees together on the ground)
-Downward facing dog
-Child's pose
-Hamstring nerve stretch
-World's Greatest Stretch
-Walking piriformis




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