Workout with Jos

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

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WARM UP - 1 minute each

• Jog in place
• Arm raises (Spider-Man style)
• Leg swings (controlled, hold at peaks)
• Jumping jacks

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AB ACTIVATION

• Belly button to spine
• Hip thrusts in supine position with 10 second hold.

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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.

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2 minute pause, stretch, water
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• 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.

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COFFEE TIME!
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