November 20, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Partner T-Spine Stretch x 30 seconds Hamstring Floss x 30 seconds per side and then … Barbell Warm-Up With an empty…
November 19, 2017 – Masters Program 4.0
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose…
November 18, 2017 – Masters Program 4.0
A. Hang from pull-up bar for 30 seconds and then … Three sets of: 3-6 Strict Chest-to-Bar Pull-Ups 60 Seconds Sorenson Hold Rest 60 seconds…
November 17, 2017 – Masters Program 4.0
Dynamic Mobility & Activation T-Spine Stretch x 60 seconds and then… Glute Activation Warm-Up Make the Glute Activation 30 seconds on/30 seconds off for both…
November 16, 2017 – Masters Program 4.0
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first…
November 15, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Banded Scarecrow x 2 minutes and then … Two sets of: Banded Lat Stretch x 45 seconds per side Banded Tricep…
November 14, 2017 – Masters Program 4.0
Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Openers x 5/5/5 reps Rest as needed followed by……
November 13, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 60 seconds in a Butterfly Stretch and then … Two sets of: Fire Hydrant Iso Hold x 60 seconds per…
November 12, 2017 – Masters Program 4.0
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility…
November 11, 2017 – Masters Program 4.0
A. Hang from pull-up bar for 30 seconds and then … Five sets of: 5 Strict Pull-Ups 5 Barbell GHD Hip Extensions (no need to…
November 10, 2017 – Masters Program 4.0
Dynamic Mobility & Activation T-Spine Stretch x 60 seconds and then… Glute Activation Warm-Up Make the Glute Activation 30 seconds on/30 seconds off for both…
November 9, 2017 – Masters Program 4.0
Recovery Day Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first…
November 8, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 2 minutes opening up the t-spine and then … Spend 2 minutes on each side rolling out the pecs and…
November 7, 2017 – Masters Program 4.0
Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed followed…
November 6, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 2 minutes on each leg in the Perfect Stretch. and then … Spend 2 minutes on each side rolling out…