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A copy of today’s Noon recording can be found here!
(Password: 3W==9n86)
**May Schedule Addition: Starting today!
Mobility with Coach Cara: Tuesday nights, 5:30pm to 6pm!**
(The focus will serve as a warm-up/activation specific for class on Tuesdays. It can serve as a primer to the 6pm class or recovery from the Noon.)
CLASS SCHEDULE
STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING
Defined @ Home Workout-
A.
Hip Circuit: 3 Rounds; 1 minute on/ 15 seconds rest (11 minutes)
Single Leg RDL Reaches – Video
– 30 seconds each side
– Add weight in goblet position if ready
Cossack Squats – Video
– Alternating sides with each rep
Side Plank w/ Leg Lift – Video
– 30 seconds each side
Coaches’ Notes:
For 3 rounds, working 1 minute at each station with 15 seconds to transition. Aim for quality movement not quantity of reps.
*Single Leg RDL Reaches: Perform this movement for 30 seconds each side. Take your shoes off, grip the floor with your feet, square hips to the floor and move with control. Option to add weight in goblet position held against chest. See video!
*Cossack Squats: Perform this movement for a full minute, alternating sides with each rep. Keep chest up, weight in heels and knees always tracking over toes. Add weight for counterbalance to make this movement more attainable. See video!
*Side Plank w/ Leg Lift: Spend 30 seconds each side. Perform from a short position with your bottom leg bent at the knee or if able, perform from long position with your bottom leg extended. Choose the option that allows you to work for the full 30 seconds. See video!
B.
“The Home Chief”
5 Rounds: 3 Minutes ON/ 1 minute OFF (19 minutes)
(*Repeat from 3/24/20. Compare scores!)
3 X Single Arm Hang Cleans, per arm – Video
6 X Single Arm Shoulder to overhead, per arm – Video
9 X Goblet Squats – Video
*Pick up where you left off at the end of each round.
Coaching Notes:
For 5 rounds; work for 3 minutes, rest for 1 minute. Pick up where you left off at the end of each round for the next round. Ideally you use the same weight for all 3 movements! Score is total rounds and reps completed over all 5 rounds!
*Single Arm Hang Clean: Using a Db, Kb or any object that you can find in the house that allows you to mimic the movement pattern. See video!
*Single Arm Shoulder to Overhead: Using a Db, Kb or any object that you can find in the house that allows you to mimic the movement pattern. Light weight: Perform strict presses. Moderate weight: Try the pushpress. Heavy weight: Go with the Push Jerk! See video!
*Goblet Squats: Using a Db, Kb or any object that you can find in the house that allows you to mimic the movement pattern. See video!
C.
Middle Split Mobility X 5 minutes – Link
Spend 1 minute in each of the stretches listed below;
1. Butterfly
2. Frog
3. Wall Straddle
4. Pancake Fold
Coaches’ Notes:
Spend 1 minute at each of the 4 stretches listed above. Click the link for visuals and further detailed information for each stretch. Perform for a total of 1-3 rounds, as interested. We will be performing ONLY 1 round in class today!