Monday, 12/26/11

25 Dec

What’s your Success Story? – from Mark’s Daily Apple.

Please note: Monday, 12/26/11 has changed!  Sessions will be at 9am, noon, 430pm, 530pm, and a Mobility Session at 630pm.

Mobility is at 630pm with Tim! Come out work on those creaky Christmas joints!
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand, Jump Squats
POSTURAL STABILITY: Single Leg Squat Hold, 1 minute each side.
STRENGTH: Back Squat, up to a peak of 2.
METABOLIC CONDITIONING: “Half Mary” – 10 minutes of AMRAP: 5 Handstand Push-ups, 10 Single Leg Squats (total, use pistols if you have them), 15 pull-ups. If not hspu, perform push-ups.
POSTURAL RESTORATION: Box Assisted 90/90 or Spiderman, 1 minute each side. Pec Roll, 1 minute each side. Child’s Pose, 1 minute.

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