Daily Session 6/22/13

Regeneration Day

I’m going to treat this workout like a recovery/regeneration day. Lets try to help the body heal up & recuperate.

You can use the bike or treadmill to start

Bike: 10 minute warm up

Bike: 5 sets with a total time of 10 minutes

Alternate between Level 8 for 1 minute at 90 rpms then Level 12 for 1 minutes at 80 rpms until you reach a total of 10 minutes.

Or

Treadmill: 10 minute warm up Time 10 minutes @ Speed of 6 mph.

Treadmill: Perform 5 sets of  speed 8 mph for 1 minute then speed of 5 mph for 1 minute until you reach a total of 10 minutes

*The key here is to go 20 minutes with heart rate low (40%) for 10 minutes and moderate to low for another 10 minutes.  

 Standing Dynamic Stretches

1. Shoulder punches x16

2. Shoulder swingsx16

3. Squat and reach above headx10

4. 4 way pick up and reachx6

5. Standing hamstring stretch

6. Side Lunges (more for a stretch) x16

Foam Roll each position for 45 seconds

Hip flexor stretch

Groin

Calves

STRENGTH: 3 sets 

10 push ups with feet on ball x 3

Pull ups – as many as possible

Forward and back lunge x 8 per leg

Foam Roll each position for 45 seconds

Hamstrings

Quads

low back

Static Stretches ON THE GROUND-hold each position for 20 seconds

Lying hip Hip stretch – right on left, hand through the hole, pull leg in

Quad stretch on the side

Crossover stretch

Pull knees to chest and rock from side to side

Spinal Twist

Figure Four

Static Stretches STANDING-hold each position for 20 seconds

Hands above head, interlock fingers

Drop down feet under hands, 3 deep breath in through nose, exhale through mouth

Hands over head, interlock fingers

Neck rollsx4

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