WARMUP/MOBILITY
THURSDAY : 16.12.2021
WARMUP :
spend 5 minutes on the foam roller followed by :
2 ROUNDS
(a) knees to chest : 10 reps
(b) inchworms : 5 reps
(c) leg swings : 10 front + 10 lateral
(d) pigeon stretch : 30 secs each side x twice
(e) couch stretch : 30 secs x each side
WEDNESDAY : 15.12.2021
WARMUP :
[A] 20-30 second of each drill x each side
(i) Lizard stretch https://youtu.be/6JOrJ6TBt4s
(ii) Pigeon stretch
(iii) Half kneeling hamstring stretch https://youtu.be/ieSZpf-NMcg
[B] Followed by 2-3 rounds of : 5 minute time cap
(i) 10 dB good mornings
(ii) 10 single leg RDL https://www.instagram.com/the.grindproject/p/CCYVcK4p3G3/?utm_medium=copy_link
(iii) 20 frog pumps https://youtu.be/KvdJEqifOLk
TUESDAY : 14.12.2021
WARMUP :
3 ROUNDS :
(a) 10 banded shoulder external rotation
(b) 5 prone swimmers
(c) 10 high plank to downward dog
FOLLOWED BY 2 ROUNDS OF :
(a) 5 TGU sit-ups x each arm
(b) 30 second side plank x each side
DECEMBER 2021
MONDAY : 02/11/2020
◾️WARMUP :
Warm up on your own for 5 minutes. Move your neck, shoulders, elbows, wrist, twist your torso, bend your knees, try and touch the floor without bending your knees. Get a few ankle rotations (clockwise & counterclockwise).
Keep the drills short & try to get a little sweat on.
2 ROUNDS :
(a) knees to chest : 10 reps
(b) inchworms : 5 reps
(c) leg swings : 10 front + 10 lateral
(d) pigeon stretch : 30 secs each side x twice
SUNDAY : 01/11/2020
REST DAY
NOVEMBER 2020
SATURDAY : 29/08/2020
7 KM RUN
FRIDAY : 28/08/2020
THURSDAY : 27/08/2020
MOBILITY & MASHING :
Spend 2 minutes on each side for each of the following foam rolling drills. If you don’t have a foam roller, use a mobility ball/ tennis ball
[A] ROTATOR SMASH : lying on the side, place the ball behind the shoulder joint. Shoulders and arm at 90 degrees. Massage in small slow and controlled circles.
[B] LOWER BACK ROLL : foam roller/ mobility ball positioned at the lumber region/ lower back.. Feet flat on the floor and torso turned on one side. Roll on small and controlled movement.
[C] GLUTE SMASH : sit on the foam roller/ mobility ball. Bend both knees and keep feet flat on the floor. Lift right leg up and keep the right ankle on your left knee. Sit on your right butt cheek and move around in small and controlled rotations.
[D] VMO MASHING : if you don’t have a bar, you can turn around and lie flat on your stomach with your elbows on the floor (similar to a plank). Bend your right knee and place it on the foam roller/ mobility ball in such a way that your right inner thigh is facing the floor. Massage in small controlled circles.
[E] SEATED THORACIC EXTENSIONS : sit with your torso upright. Try and turn from the torso. Your hips will remain square and face forward throughout the motion. When you initially start doing this, the range of motion might be less but work on improving it. https://youtu.be/qY6l2O3QwbM
[F] CAT CAMEL : perform 10 reps x twice. Try & Increase the range on motion without compromising on the form.
WEDNESDAY : 26/08/2020
WARMUP :
Spend 5 minutes on the foam roller. Spend another 5 warming up and mobilising for the workout.
2 ROUNDS :
(a) 10 toe touches
(b) 10 dynamic squat stretch
(c) 20 seconds Half kneeling hamstring stretch
(d) 20 seconds Kneeling lat stretch
(e) 10 single leg Romanian deadlifts
https://www.instagram.com/p/CCYVcK4p3G3/?igshid=bdov8wpsep9n
TUESDAY : 25/08/2020
WARMUP : spend 5-10 minutes on the foam roller or do your version of a quick dynamic stretch. Work on a few shoulder mobility drills.
COMPLETE 2-3 rounds of :
(a) 10 shoulder dislocates
(b) 10 pause overhead squats/ 10 wall squats
(c) 10 thoracic rotations in a quadruped position
(d) 10 inchworm with push-up
(e) 30 second high plank
** for the wall squats, start with a comfortable one arm distance from the wall & then try working on getting closer to the wall.
MONDAY : 24/08/2020
WARMUP :
Spend 5-10 minutes on the foam roller. Start with your calves. Then move up to the hamstrings, quads, glutes, IT band, lower back. Get a few thoracic extensions on the Swiss ball/ foam roller.
10 reps of wall squats
https://youtu.be/oLHTm2zUUpw
The closer you get to the wall, the more difficult it gets. Start with a comfortable one arm distance from the wall and then work on getting closer to the wall
COMPLETE 2 ROUNDS :.
30 seconds of each movement :
(a) Air squats (Aim for 15-20 reps)
(b) Burpee push up (6-10 reps)
(c) high knees
(d) butt kicks
(e) jumping jacks
REST
SUNDAY : 23/08/2020
REST DAY
SATURDAY : 22/08/2020
RUN : set up a 35 minute timer & hold on to a steady consistent pace throughout.
FRIDAY : 21/08/2020
THURSDAY : 20/08/2020
WEDNESDAY : 19/08/2020
WARMUP :
(a) 10 good mornings
(b) 10 inch worms/ 30 second handstand hold
(c) 30 sec pigeon stretch hold (each leg)
(d) 10 downward dog to cobra stretch
(e) 10 Half Turkish getups (in total)
TUESDAY : 18/08/2020
WARMUP : before WORKOUT
Spend 5 minutes to mobilise and warmup for the workout. Use the foam roller for a few minutes. If you feel stiffness in any particular area, spend 2 minutes to release the muscles around that region.
2 ROUNDS :
(a) 5 minute skip/ 400m RUN
(b) 10 shoulder dislocates
(c) 10 thoracic rotations in a quadruped position
(d) 10 scapula pushups
(e) 10 side plank rotations
STRETCH/ COOL DOWN : after WORKOUT
(a) Lying down pectoral stretch : 30 seconds on each side
(b) cobra pose : 30 seconds
(c) 10 T-SPINE rotations
(d) seated tricep stretch : 30 seconds on each side
(e) hurdler stretch : 30 seconds on each side
MONDAY : 17/08/2020
WARMUP :
30 seconds of each movement for max reps :
finish all the movements on one leg & then switch to the other side.
(a) donkey kicks
(b) straight leg donkey kicks
https://www.instagram.com/p/CBbfS_4Jg-h/?igshid=vtslwhipyqtb
(c) fire hydrants
CORE :
2-3 rounds [1 minute REST IN BETWEEN ROUNDS]
30 seconds of each movement :
(a) 10 straight leg sit-ups
VJ https://www.instagram.com/p/CDlJj-DpkF9/?igshid=1lmzpsbydv8xx
(b) 10 sit-ups with knees bent
(c) 10 toe touches
https://www.instagram.com/p/CCvHtQnplLl/?igshid=s14k59lluylv
(d) 10 leg raises
https://www.instagram.com/p/B-WlTMWJRyp/?igshid=gxz9ay0fjqyg
(e) 10 flutter kicks
(f) 10 Russian twist
(g) 10 weighted sit-ups (try doing single arm weighted sit-ups. 5 on each hand)
https://www.instagram.com/p/CBukqADJVYJ/?igshid=jx36yuiefmzx
(h) 10 hollow rocks
(i) side plank x 30 seconds on each side
SUNDAY : REST DAY
SATURDAY : 15/08/2020
7 KM RUN for time
FRIDAY : 14/08/2020
WARMUP :
(a) 10 banded clam shells x each leg
(b) 10 Mountain climbers (slow and controlled)
(c) 10 good mornings
https://www.instagram.com/p/CCICsX6JgGh/?igshid=1juddp4zqxfld
(d) 10 lying down hamstring curls (with one dumbell)
CORE :
[A] 6 ROUNDS:
10 sit-ups
10 leg raises
https://www.instagram.com/p/B-WlTMWJRyp/?igshid=1lyri3dj683um
[B] every minute on the minute for 8 minutes :
odd minute : 10 weighted sit-ups
https://www.instagram.com/p/CBukqADJVYJ/?igshid=d3gfkqbgcicv
even interval : 40 second plank hold
THURSDAY : 13/08/2020
RECOVERY :
SPEND 2-3 minutes on the FOAM ROLLER for each of the following :
(a) CALVES
(b) HAMSTRINGS
(c) QUADS
(d) VMO
30 seconds x 2 ROUNDS :
(a) lying down glute stretch
(b) kneeling thoracic extension
(c) seated calf stretch
WEDNESDAY : 12/08/2020
WARMUP :
Spend 5 minutes on the foam roller and do your own warmup drills. Start with some shoulder circles, hip circles, toe touches, wrist & ankle rotations.
2-3 ROUNDS
(a) 10 good mornings
https://www.instagram.com/p/CCICsX6JgGh/?igshid=11ku0ajfkbnzl
(b) 10 Romanian deadlifts
https://www.instagram.com/p/CCYVcK4p3G3/?igshid=8ct3bo9m5jsm
(c) 10 staggered stance deadlifts
(d) 10 inchworm with pushups
(e) 10 single leg hip thrusts
https://www.instagram.com/p/CAPgJ1bJqFu/?igshid=1bokursas2emg
TUESDAY : 11/08/2020
WARMUP :
3 minutes of max reps of skips/ high knees in skips/ skips/ run
2 ROUNDS :
(a) 10 hindu pushups
https://www.instagram.com/p/CADIE1yJNuK/?igshid=10j86ou33dxe0
(b) 10 shoulder taps
(c) 5 cat camel x twice
(d) 10 T-SPINE rotations
MONDAY : 10.08.2020
WARMUP :
5 hindu pushups x twice
https://www.instagram.com/p/CADIE1yJNuK/?igshid=1iz83x6e8l3a6
2 -3 ROUNDS :
(a) 10 feet elevated glute bridge
(b) 10 banded donkey kick (each leg)
(c) 10 banded clam shells (each leg)
(d) 20 second lateral shuffles
(e) 30 second hollow hold (scale down the movement as required)
SUNDAY : 09.08.2020
RECOVERY :
[A] banded ankle mobility
[B] FOAM ROLL : CALVES
[C] banded hip mobility
[D] lying down glute stretch
[E] FOAM ROLL : VMO
[F] kneeling thoracic extension
[G] BANDED good mornings
[H] FOAM ROLL : QUADS
[I] seated calf stretch
SATURDAY : 01.08.2020
5 KM RUN FOR TIME
MONDAY : 27.07.2020
WARMUP :
5 minutes skips/ spot jog. Every time you break, do a dynamic warmup drill (toe touches, knees to chest, inchworms, shoulder rotations, thoracic extensions, ankle rotations, anything works). Do 10 reps & get back to the skips.
MOBILITY :
(a) banded hip mobility : 30 seconds on each side x both the drills
https://youtu.be/vEySqJu-mYw
(b) lying glute stretch : 30 seconds on each side
https://youtu.be/0mkL4_ym_-E
(c) thoracic extensions (preferably on a foam roller) : 10 reps
(d) kneeling thoracic extensions
(f) lying chest stretch : 30 seconds on each side
(g) wrist extensions : 30 seconds x twice
SUNDAY : 26.07.2020
REST DAY
SATURDAY : 25.07.2020
ACTIVE RECOVERY : 1.6 km RUN FOR TIME
FRIDAY : 24.07.2020
WARMUP :
(a) 20 donkey kickbacks
(b) 20 second glute bridge
(c) 20 single leg calf raises x each leg
(d) 10 Hindu pushups
https://www.instagram.com/p/CADIE1yJNuK/?igshid=11xa39novgp4i
THURSDAY : 23.07.2020
MOBILITY
(a) Standing Calf stretch
(b) Long sitting calf stretch
(c) Wall stretch
(d) seated thoracic extensions
WEDNESDAY : 22.07.2020
◾️WARMUP :
Warm up on your own for 5 minutes. Move your neck, shoulders, elbows, wrist, twist your torso, bend your knees, try and touch the floor without bending your knees. Get a few ankle rotations (clockwise & counterclockwise).
Keep the drills short & try to get a little sweat on.
2 ROUNDS :
(a) knees to chest : 10 reps
(b) inchworms : 5 reps
(c) leg swings : 10 front + 10 lateral
(d) pigeon stretch : 30 secs each side x twice
(e) couch stretch : 30 secs x each side
https://youtu.be/aMrjDm2Kh9w
TUESDAY : 21.07.2020
WARMUP :
(a) 10 toe touches
(b) 10 knees to chest (on the floor)
(c) 10 lateral band walks
(d) 10 wall squats
(e) 30 second wall sit
https://www.instagram.com/p/B8PA0BdhKYf/?igshid=js7a8s0m3sig
MONDAY : 20.07.2020
WARMUP :
COMPLETE 2 rounds :
[a] 30 sec jump rope/ 30 sec wall sit
https://www.instagram.com/p/B8PA0BdhKYf/?igshid=lsx7tbu8pzek
[b] band walks/ lateral shuffles : 30 seconds
[c] Frankenstein : 10 reps
[d] Pigeon stretch : 20 seconds on each side
[e] Cat camel : 5 reps
[f] Ankle rotations : 10 clockwise + 10 counter clockwise x each leg
◾️ MOBILITY :
(a) Pigeon stretch : 30 seconds on each side
(b) Thoracic mobility (all three)
(c) Quadruped thoracic rotations
(d) Jefferson curl
(e) Long sitting calf stretch
◾️ breathe for 2 minutes.
SUNDAY : 19.07.2020
REST DAY
SATURDAY : 18.07.2020
ACTIVE RECOVERY : 1 km run (for time)
FRIDAY : 17.07.2020
WARMUP :
(A) 10 yoga pushups
https://www.instagram.com/p/CADIE1yJNuK/?igshid=dp1q5psg0k88
(B) 2 ROUNDS OF i, ii or iii :
[i] 5 MINUTE FREESTYLE SKIPS
[ii] 400 M RUN
[iii] 25 high knees + 25 BUTT KICKS + 25 JUMPING JACKS + 1 min plank
(C) 20 wall squats
MOBILITY :
[A] Standing Calf stretch
https://m.youtube.com/watch?feature=youtu.be&v=y01ri_43G50
[B] Long sitting calf stretch
[C] Wall stretch
[D] seated thoracic extensions
[E] Banded hip mobility
THURSDAY : 16:07.2020
MOBILITY & MASHING :
Spend 2 minutes on each side for each of the following foam rolling drills. If you don’t have a foam roller, use a mobility ball/ tennis ball
[A] ROTATOR SMASH : lying on the side, place the ball behind the shoulder joint. Shoulders and arm at 90 degrees. Massage in small slow and controlled circles.
[B] LOWER BACK ROLL : foam roller/ mobility ball positioned at the lumber region/ lower back.. Feet flat on the floor and torso turned on one side. Roll on small and controlled movement.
[C] GLUTE SMASH : sit on the foam roller/ mobility ball. Bend both knees and keep feet flat on the floor. Lift right leg up and keep the right ankle on your left knee. Sit on your right butt cheek and move around in small and controlled rotations.
[D] VMO MASHING : if you don’t have a bar, you can turn around and lie flat on your stomach with your elbows on the floor (similar to a plank). Bend your right knee and place it on the foam roller/ mobility ball in such a way that your right inner thigh is facing the floor. Massage in small controlled circles.
[E] SEATED THORACIC EXTENSIONS : sit with your torso upright. Try and turn from the torso. Your hips will remain square and face forward throughout the motion. When you initially start doing this, the range of motion might be less but work on improving it.
[F] CAT CAMEL : perform 10 reps x twice. Try & Increase the range on motion without compromising on the form.
WEDNESDAY : 15.07.2020
WARMUP :
[20 seconds on, 10 seconds off] for max reps x 2-3 rounds
(a) inch worms
(b) Leg swings (front + lateral)
(c) Frankenstein : 10 reps
(d) Pigeon stretch : 20 seconds on each side
(e) Cat camel : 5 reps
MOBILITY :
(a) Pigeon stretch : 30 seconds on each side
(b) Thoracic mobility (all three)
(c) Quadruped thoracic rotations
(d) Jefferson curl
(e) Long sitting calf stretch
TUESDAY : 14.07.2020
WARMUP :
[2 ROUNDS]
1. shoulder dislocates : 10 reps
2. hindu push-ups : 10 reps
3. high plank hold : 30 seconds
4. inchworms : 5 reps
5. DB exterior rotations
MOBILITY :
1. Seated thoracic extensions : 10 reps
2. Quadruped thoracic extensions : 10 reps x each side
3. Lying down pectoral stretch : 30 seconds on each side
4. seated thoracic rotations : 10 reps
MONDAY : 13.07.2020
WARMUP :
2 ROUNDS :
10 toe touches
10 knees to chest
10 inch worms
10 leg swings
1 minute skip
MOBILITY :
[A] 30 second pigeon stretch : each leg
[B] 30 seconds couch stretch : each leg
[C] single leg Romanian deadlifts : 10 on each leg
https://www.instagram.com/p/CCYVcK4p3G3/?igshid=18itzo6jurf1k
[D] Hindu pushups : 10 reps
https://www.instagram.com/p/CADIE1yJNuK/?igshid=1tuunkmw3pntg
[E] Controlled articular rotations - ankle rotations : 10 clockwise + 10 counter clockwise x each leg
[F] seated thoracic extensions (10 reps)