Fill your Monday with magic! Try this awesome DIY I cooked up just for YOU. Your warm up is a critical part of your longevity as an athlete and functional human! DO NOT SKIP your dynamic movement and use your band. They are a cheap and easy way to prepare your muscles and joints for work and prevent injury! You can purchase yours HERE.
Wishing you another incredible week of YOUR LIFE!
:) Coach Michelle
The Saturday Walnut Creek class is always a BLAST to teach! Kudos to these hard working athletes.
Met Con Magic
Equipment: Jumprope – band – weights – timer – mat – white board or chalk
Part 1: Warm Up
Dynamic: 10 reps each
Calf Raises – Hip Circles – Shin Grabs – Squats – Butt Kickers – Jumping Jacks – Ankle Grabs – Sampson Stretches – Scorpions – Superman – 400M jog
Band activation – if you don’t have a band still do the moves, but pretend you have one on!
Band on thighs – 12 each
GBHE
Clamshells neutral hip R
Clamshells flexed hip R
L
L
Band on Ankles – 12 each side
Standing abduction R/L
Hip extensions R/L
Band on thighs – 20 sit down/stand up + 20 squats + 200M Run
P2: R.O.M. – Perform 2X
10 Skaters – 10 Push Press – 10 Walking Lunge with hip extensions – 10 Toy Soldiers – 10 Mountain Climbers
10Y each:
Side Shuffle R/L
Carioca R/L
Bear Crawl forward/backward
Butt Kick across & jog
Bound across, jog back
P3: Interval Training
Set 1: 60 work.10 rest /switch – Perform 2X
Jumprope – Squats – GB Hold + Fly – Stiff Leg DL
Set 2: 20 work.10 rest /switch – Perform 2X
Low Plank – Hi Plank Knee Tucks – Cat Cow – Low Plank Body Saw – Hi Plank Jacks
JOG 400M
P4: Met Con Magic Use cones or chalk to mark distances
Set 1: Perform 1X
10 Push Ups
20Y Walking Lunges
8 Push Ups
16Y Walking lunges
6 Push Ups
12Y Walking Lunges
4 Push Ups
10Y Walking Lunges
2 50Y Sprints: Sprint 50Y, jog or walk back to start and repeat.
Set 2: Perform 1X – Modify Double unders with box jumps or Skaters.
10 V Ups
20 Double Unders
8 V Ups
16 Double Unders
6 V Ups
12 Double Unders
4 V Ups
10Y Double Unders
800M jog
P5: Mobilize: Back release, soleus, plantar
Stretch: Half Pigeon 60 seconds each side
Gumsaba Outdoor Fitness Class schedule Tuesday 5/24/16
5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Tasks
5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Tasks
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Met Con Magic
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Tasks
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)