Spring is here... I think

In an effort to make the best of our balmy weather, let's get outside where we can!

Warm up/Pre-hab as you normally do. Add onto your normal Pre-Hab at least 5 minutes of running -either on the treadmill or outside, as we will get into things pretty quick....

First... some new equipment. Have a look at the videos posted on the main blog. We will be using the Prowler today, and if you're able, pull the Battle Ropes out to get a look and feel for them... they're coming to a blog near you.

In pairs, you will take turns. If there are three of you, a third station can be added by using the stairs or setting up a farmer carry.


Station 1:
Battle Ropes - Alternating Waves(at 1:30 on the video) x 10 sec; Double Wave x 10 sec; Alternating Waves x 10 sec.
Prowler -Load with x2 45's to start, increase the weight as you find you are able. Focus on technique while pushing for ~50yards.
Sled Pull -have the other sled loaded for your return with 4 plates.

(on the next round through the sleds will be in the opposite order, which is fine)

Station 2:
Pushups x 8
Mountain Climber x 8/side
Burpee x 4
------------------------
Repeat this cycle until Station 1 is available.


Both FF's will go through the above cycle 3 times.

The other pair will do the following 3 times, or until the first group is ready to switch:

Wall Balls x 10
Inverted Row x 10
5 Point Lunge x 5/side
Down the Rack x 2 Rounds back to back (skip this the second time through, the third time, do it again x 2)

Core: For everyone;

Again, cycle through these stations, you will change stations when the person on the TRX is done.

Station 1:
TRX Knee drive x 8 (in plank position with feet in stirrups, maintain a neutral spine and drive knees to chest) -alternative is the knees to elbows hanging from the bar, or crunches on the ball)
TRX Pendulum x 8 per side (in plank position with feet in stirrups, move feet about 4-6 inches to left, then right of midline)
TRX Pike x 4-if capable, in plank position as above, drive hips in the air into a pike position.

Station 2:
Bosu -sitting on edge of Bosu, complete crunches, allowing for extension over  the top of the ball.

Station 3:
Side Plank x 45seconds/side

Station 4:
Deadbug

Complete each station 3 times.

Stretch, hydrate.

Return equipment.... forgot to mention, the new equipment may not be readily visible, at 88 it is in the old medical room, 87 its on the floor with everything else, 89.... you'll have to let me know. But it is there.