Monday, 4/11Daily News and Notes:*Workout Specific Mobility Homework – Spinal rotation, neck and trap mobility (HERE) Overall Focus: Today we have highly diversified movement planes. We have saggital movements, which are most movements that we do. These involve flexion and ex tension. Today we have transverse movements (rotation) and frontal plane movements (abduction and adduction). The result is hitting our major muscles, as well as lots of stabilizers and small, important muscles that don’t often receive focus. *RKB Swing Focus: Don’t forget about your arms! To avoid hyper extension in the low back, use your arms as much as you do your hips to generate power. Enter tracking into the Whiteboard App |
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Daily Challenge“Guile”
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Tuesday, 4/12Daily News and Notes:*Workout Specific Mobility Homework: Check out our “Achieving an Easier Front Rack” how to. *Elbows Drive the Bus – Think of your elbows like the steering wheel for your front squat. Where they go, your body goes, so if you let them drop your upper body will be pulled forward. If you keep them up, you will squat in good alignment and your torso will stay tall as is it should. Big breathe into he belly, and keep those elbows up! *Glute Bridges – These teach our core to stabilize when in hip extension, an important part of preventing low back pain and injury. Don’t hyper-extend and the top and don’t crash down, ignoring the eccentric. More muscle damage occurs in the eccentric and we want to breakdown the glutes and hams a bit here to develop the soft tissue. Enter tracking into the Whiteboard App |
Daily Challenge“Blanca”
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Wednesday, 4/13Daily News and Notes:*Workout Specific Mobility Homework: Check out our “Achieving an Easier Front Rack” how to. *Understanding Your Ability – Today is on of those days where we talk about understanding your abilities, and understanding your limits. The reason that we only grant timed challenges to folks whom we’ve arbitrarily labeled “advanced” is very simple. We are looking out for your safety and your progress. You want to learn how to move, then move under load, then, and only then, do you learn how to move quickly under load for time. So respect the process, push yourself to get better and be sure you are always working on what makes the most sense for your body. Qualifications to perform Advanced “for time” progression today: Qualifications to perform middle of the board: *Restorative Yoga – Tonight, 8 pm. Enter tracking into the Whiteboard App |
Restorative Yoga
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Thursday, 4/14Daily News and Notes:*Wednesday Leaderboard Men
Women
*NEW** Muscle Class Time – Thursday, 5:30 pm at P360 Pacific Beach. Focus on developing larger, stronger muscles for physique and performance. *Workout Specific Mobility Homework – Achieving an easier front rack. (HERE) Enter tracking into the Whiteboard App |
Daily Challenge“E. Honda”
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Friday, 4/15Daily New and Notes:*Workout Specific Mobility Homework – Hamstrings. (HERE) *Row Progressions – There are three progressions for folks on our rows today. The reason we learn on the bench first, is so your lower body doesn’t have to worry about stabilizing your upper body. You’re able to just hit the working muscles. On the opposite end of the spectrum, more advanced folks who have years of rowing pattern developed will load up heavy and focus mainly on the concentric in the Pendlay Row. Ring Face Pulls – When you pull, ensure the elbows are even with the shoulders. These are not ring rows! We are targeting the scaps and different muscles of the rear delt. The lats and biceps shouldn’t do much work on these. Enter tracking into the Whiteboard App |
Daily Challenge“M. Bison”
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Saturday, 4/16Daily New and Notes:*Goal of our Metabolic Interruption – The goal is to avoid a steady, slow state cardio and take your body in and out of anaerobic work (power). We want to go hard in a short amount of time, recover, and then repeat. More oxygen demand, greater effort, more calories burned and working towards a higher VO2 max and work capacity. This is opposed to a slow, moderate effort workout sustained at the same pace for thirty minutes, which can be a fine workout, just not what we are going for in today’s training. *Athletic Implements – With sled pulls, sprints, jumps and battling ropes, this will be a highly athletic-focused circuit today. Enter tracking into the Whiteboard App |
Daily Challenge“Chun Li”
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Sunday, 4/17Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CP
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