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Workout with Jos

4/25/2020

 
We had a great Saturday workout with Jos Johnson.  If you'd like to repeat it, just follow the recipe below.
 
Goals:
  • Focus on muscles we use for our paddling technique
  • Insert some race day mentality into the workout with some calls for starts, bodies, and finishes.

Items needed:
  • Thicker mat or towel to place under torso for Superman exercise, plank up-downs.

Areas of focus:
  • Shoulders, lats (upper back that wraps to sides), obliques, abs (especially transversus abdominis), lower back, hips
------------------------------
WARM UP - 1 minute each
  • Jog in place
  • Arm raises (Spider-Man style)
  • Leg swings (controlled, hold at peaks)
  • Jumping jacks
------------------------------
AB ACTIVATION
  • Belly button to spine
  • Hip thrusts in supine position with 10 second hold.
------------------------------
STRENGTH
  • 1.5 min | Shoulder taps in plank
    • Alternative: Plank from knee
  • 2 min  | Superman (1-10 reps, rest in between sets)
    • Alternative: Kneeling, on hands opposite leg/arm.
  • [STRETCH]
  • Jane Fonda leg lifts (10-15 lifts  2x, each side)
  • 1 min | Side plank, static
    • 30 sec | Rest
    • Alternative: Side plank from the knee
  • 30 sec | Side plank with hip dips
    • 30 sec | Rest
    • Switch sides
    • Alternative: Hips dips from the knee OR static side plank until fatigue
  • [STRETCH]
  • 2 min | Burpees
    • Beginner: Squat, inchworm into a plank on hands, inchworm back, jump
    • Advanced: Any push-up, snap into squat, jump
    • Alternatives: Substitute anything you need to for injuries; just keep that whole body moving.

------------------------------------
2 minute pause, stretch, water
------------------------------------
  • 1.5 min | Up-and-downs in plank
    • Alternative: Shoulder taps
  • 2 min | Squats
  • 1 min | Flutter kicks
    • Alternative: Start with legs straight up, lower them only as far as you can maintain.
    • Note: Protect your lower back. Either place hands below back and/or raise your head and chest.
    • 1 min | Rest
  • 1 min | Crossovers
    • 1 min | Rest
  • Alternating supine toe touches (5 touches, switch; 4x)
    • Alternative: Same leg, "climb" leg with hands, touch toe. Similar movement, more recovery time, slower pace.
    • Note: You can bend other leg to help protect your lower back.

------------------------------------
COFFEE TIME!
------------------------------------


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  • Home
  • The Club
    • Board of Directors
    • Membership >
      • Reimbursement Form
      • Volunteer Hours
    • Dragon Boat 101 >
      • History
      • Videos
      • Photos
      • Useful Links
  • Waiver
  • Free Practices
    • Paddling in Seattle
    • Paddling in Kenmore
    • What to Wear and Expect
    • FAQs
    • Why Join Us
    • Team Building Event
    • Team Building Waiver
  • Contact
    • Media Contact
    • Report Equipment Issue
  • Pay or donate
  • Races
  • Blog
  • Calendar