Athletes Camp Rest Day: March 11, 2021

Dynamic Warm Up

10 Leg Swings

10 Wall / PVC Lat Stretch

10 Dislocates & Pass Throughs

10 Good mornings

3 Rounds

40 sec Moderate Pace Machine of Choice

10 Inch Worms Push Ups

15 Banded Lat Pull Downs

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Active Recovery

2 Sets: Machine of Choice or Run

2 x 3 mins ON / 1:30 OFF

2 x 2 mins ON / 1 min OFF

2 x 1 min ON / 1 min OFF

Midline

4 Rounds

20 - 30 sec Hollow Hold

20 Single Leg Glute Bridge L10R10

10 V-Ups

30 sec Side Plank Hold (L)*

30 sec Side Plank Hold (R)*

Rest 90 sec between rounds

*Lift top leg to increase the difficulty

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Mobility Work

(16 minutes)

1 minute Seated Cross Shin (Left shin on top of right)

1 minute Seated Cross Shin (Right shin on top of right)

1 minute Bound Angle

90 seconds Puppy Dog Pose Center Hold

2 minute Kneeling Split / Frog Pose

90 seconds Double Flat Thread the Needle (R)

90 seconds Double Flat Thread the Needle (L)

Double Flat Thread the Needle

2 minute Seated Straddle Stretch

1 minute Seated Cross Shin Archer Arms (R)

1 minute Seated Cross Shin Archer Arms (L)

*Switch top leg as well

2 minute Corpse Pose (Savasana)