04/14/2020 COVID-19 WOD
First workout of the week starts out with several variations of our traditional bodyweight movements but adds in an extra kick! With the weather heating up, our warmup will stay consistent with a spread of dynamic stretches.
In both superset one and superset two we add in some combination movements from our more traditional bodyweight movements to spice things up a bit! We close out the exercise with a quick 3 rounds of a plank series.
What you’ll need for today’s workout:
Gym shoes
Water
A medium amount of weight if desired (ideally I would use a 20lb dumbbell if I had one but today I will be using my backpack that is stuffed with any weight that I can find - i.e. cans of soup, rocks, bag of sugar, unopened water bottles, etc.). Just be sure whatever you use, you can get a good grip!
A chair or set of stairs
A mini band (red) or two cans filled with your favorite thing to eat or drink (personally I have black beans but feel free to use soup, soda, etc)
How to read my programs:
Start with the warm up! All movements can be found on my Youtube channel.
Supersets #1 and #2 are next! You’ll go do the three exercises in a row and following the order on the program until you have completed all rounds. Quick Hydration!
Complete Superset #2 as you completed the first superset - completing three rounds of rotating through all the movements. Quick Hydration!
Circuit. Today’s exercises are a plank circuit. Do each exercise in a row for the amount of time listed. Once you get to the end (should be only 1 minute long) then take a :45sec rest and cycle back through 3 times total.
Extras are primarily for core stability and overall mobility. These exercises help with injury prevention and overall performance when it comes to being a well rounded, throwing sport athlete.
Sign up for my live workouts today so that you can maximize effectiveness of your workout. Each session is growing in numbers so secure your spot today
The best way you can support me in this time of need for all is to invite others to sign up for these sessions and work along side your teammates (old and new) and also see what other ball players from across the country look like! Everyone will be connected on a virtual platform despite the pandemic going on right now, which is super exciting to me. Please register for the online classes and help to spread the word.
If you missed this LIVE workout, sign up today to get into next week’s sessions on Tuesday and Thursdays starting at 4:00pm PST.