Check back bi-weekly for John’s Tuesday and Thursday workouts with his group.
Thursday, October 8, 2011
This 7 min (or less) workout increases the endurance of your deep back and abdominal muscles to improve spine stability and reduce lower back stress. You can do this routine every day.
-Cat Camel – Do five to eight reps
Remember to gently arch your back-don’t push-then lower your head between shoulders and raise your upper back to the ceiling, rounding your spine. Do this exercise nice and s l o w ..
-McGill curl up – Lie face-up on the floor with your RT leg straight and flat. Your left knee should be bent and left foot flat.
Place your palms on the floor underneath the natural arch in your back (don’t flatten your back).
Slowly raise your head and shoulders off the floor without bending your lower back and hold this position for 7 to 8 seconds breathing deeply. Remember to do both sides!
-Side Plank – Make sure you put a couple of exercise mats under your elbow and forearm this makes exercise more comfortable. Brace your core by contracting abs forcefully as if you were about to get punched in the gut.
Raise hips until body forms a straight line from ankles to shoulders
Breathe deeply and hold for 30-60 seconds. If you can’t do 30 then modify and work up to 30 seconds.
Bird Dog – one of my favourites! Think of the pointer.
Brace your abs and raise right arm and left leg until they’re in line with your body. Hold for 5 to 10 seconds. Return to starting position and repeat with your left arm and right leg. Do 4-6 reps on each side.
Tuesday, September 12, 2011
“The Nasty 1500″ An Anaerobic Challenge
WARM UP
We will be mobile and in multiple directions (that’s why we are outside, you need SPACE. We want to get those joints moving in a full range of motion. We will be moving against the Tide and doing movements that are different from ones other people are doing. Not because they are different but because they are better. )
1. (a) Frankenstein, Touch Downs Leg Cradles, Butt Kicks etc. (b) Straight Leg Skip, Curtsy Lunge, Caterpillar, Tire Slam or Ball Slam, Single Leg Forward+Back Hop.
2. (a) Side Plank with resistance, Bird Dog, Weighted Bridge, Superman. (b) accelerations 50 metre pick ups
WORKOUT
5 times:
300 metre run
10 push ups
15 body weight squats
Thursday, May 19, 2011
WARM UP
- Butt Kicks
- High Knees
- Leg Swings
- Front and Side Plank
- Thoric Rotation
- Low Side to Side Rotation
- Split Jacks
- Elbow to Foot Lunge
WORKOUT
- 400 or 350 FAST
Rest 75 seconds
- 50m Walk Lunge or 42m Walk Lunge
Rest 75 seconds
- 50m Bear Crawl or 42m Bear Crawl
Rest 75 seconds
ALL 3x
COOL DOWN (optional)
- Tire Slams or Ball Slams 10-12 reps
- Reverse Row 10-12 reps
- Superman 12 times
x4
Tuesday, May 17, 2011
WARM-UP
- Butt Kicks
- High Knees
- Leg Swings
- Front and Side Plank
WORKOUT
- 900m Interval
- Push Press 12 times
- Front Squat 12 times
On the 8 (every 8 minutes)
ALL
CIRCUIT
- Box Jumps 12 times
- Push Ups 12 times
- 2 Point Row 12 each side
- Single Arm Swing 12 times
- Superman 12 times
Tuesday May 10, 2011
WARM UP
- Jumping Jacks
- Lunges
- Planks
- Pick-ups
WORKOUT
- 1100 metre time trial
GROUP A
- Circuit Sledge 8 each side
- Lateral Hop 8 each side
- T Push-Up 8 each side
- Mountain Climber 15 each side
1 Minute Rest
ALL x3
GROUP B
- Grappler Press/Push Press 8 each side
- Kettle Bell 8 each side
- Single Leg Bridge 15 each side
1 Minute Rest
ALL x3
