Welcome to the 1st week of Endurance Strength Training!!!
Today is all about establishing a baseline to measure against the future.
For those that will be joining the class in person, we will walk through the below together. Those on-line, please ensure you complete in the order listed below & record your information & send to Coach Danielle @ firstname.lastname@example.org .
Itinerary: Weights and Measurements
Circumferences of: Neck, Chest, Waist, Hips, R Thigh, R Arm
Warm Up/ Mobility/ Drill
Hip Rotations "Over the Hurdle"
Hip Rotations "Opening the Gate"
Baseline Tests - Record ALL numbers & any modifications
Timed 2 Mile Run – Yep, for those of you that have been here in year's past, we are CHANGING it up this year & doing a little more endurance vs. SPEED!!!
If you are UNABLE to run, then you will complete an all out 1,000m ROW test…row as fast as you can for 1,000m & record the time.
1 Minute Timed Situps - complete as many sit ups as possible in 1 minute
1 Minute Timed Pushups - complete as many push ups as possible in 1 minute
1 Minute Timed Squats - complete as many squats as possible in 1 minute
Form Practice – Review of form with LIGHT weight on the following movements:
Dead Lift - Work with a light bar or dumbbells (25lb bar/15lb DB each hand for women/45lbs/20lb DB each hand for men). Start with the bar at shin level & work through the movement...never coming back down to the ground unless you have plates on each side. Go through 3 x 10 reps, resting 30seconds - 1 minute between sets.
Front Squats - Work with a light bar or dumbbells (25lb bar/15lb DB each hand for women/45lbs/20lbs DB each hand for men); clean bar/DBs to chest or shoulders (if using DBs), then squat to parallel or below. Focus on sitting upright & pushing through your heals. Go through 3 x 10 reps, resting 30seconds - 1 minute between sets.
YOGA – 10min yoga cool down together - https://youtu.be/-ZPyCILWvT0