Week 1: Day 1

Updated: Oct 30, 2020

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 @ daniellemany1@gmail.com .

Itinerary: Weights and Measurements

Circumferences of: Neck, Chest, Waist, Hips, R Thigh, R Arm


Warm Up/ Mobility/ Drill

Glute Activation

Ab Bridge

Glute Hamstring Activation

Booty Scoot

Bear Crawls

Inchworms

Then:

Leg Swings Lateral/ Frontal

Toe Touches

Ankling

Hip Rotations "Over the Hurdle"

Hip Rotations "Opening the Gate"

Skips

High Knees

Butt Kicks


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.

Sit & Reach

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.


Stretching

YOGA – 10min yoga cool down together - https://youtu.be/-ZPyCILWvT0

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