September 6, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 30 seconds with each arm on Single Arm Hang from Bar; repeat twice and then . . . Spend 2…
September 5, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 5 minutes rolling out your quads, IT bands and glutes and then . . . Grab a partner and have…
September 4, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Spend 60 seconds doing the Med Ball T-Spine Opener and then . . . Spend 45 seconds per side in the…
September 3, 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…
September 2, 2017 – Masters Program 4.0
A. Every 30 seconds, for 4 minutes (4 sets) of: Interval 1 – Stem Riser x 4 reps Interval 2 – Air Chair Swing x…
September 1, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Twisted Cross x 30 seconds per side and then . . . One set of: Prone PVC Pipe Pass Thrus x…
August 31, 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…
August 30, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Rocking Box Bridge x 10 pulses 60+: Gymnastics Bridge x 30 seconds followed by. . . Extensor Stretch x 30 seconds…
August 29, 2017 – Masters Program 4.0
Dynamic Mobility & Activation PVC Pipe Front Rack Stretch and then . . . Band Assisted Perfect Stretch x 45 seconds per side Band Assisted…
August 28, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Overhead Barbell Underarm Stretch Follwed by. . . Banded Hip Flexor Stretch x 60 seconds per side and then. . .…
August 27, 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…
August 26, 2017 – Masters Program 4.0
Gymnastics Skills & Drills Option 1 – Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Target Reach Swing x 8 reps…
August 25, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Two sets of 15 meters forward, then 15 meters backwards of each of the following: The Crab Rest 60 seconds The…
August 24, 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…
August 23, 2017 – Masters Program 4.0
Dynamic Mobility & Activation Banded Scarecrow Straddle & Pike Stretch followed by… Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules…