Thursday, May 3, 2018
So today's workout was actually supposed to be a Back Day. Unfortunatley, yesterday I strained a muscle in my hand working on my motorcycle which makes gripping anything with my left hand pretty painful. Because of that, I knew that trying to complete a "pull" day would be pretty useless. Instead, I opted for active recovery.
With that being said... I took ol' boy for a run! We started off with some dynamic stretching and a short walk. You've gotta keep in mind when running with a dog, that they need to warm up too! Make sure you allow your running partner to get the blood flowing too.
After the warm up, we started slow, and progressively picked up our speed. Side note... I picked up my speed. It was pretty much a trot for Apollo the entire time :D
After the run, we finished up with a walk and then moved into some mobility work and off leash fetch and training.
Warm up:
Leg Swings Front to Back
Leg Swings Side to Side
Toddler Squat 3x15 second holds
Air Squats until you feel warm
5 minute walk
Active Recovery Training:
½ mile leisure run
1 mile run at marathon pace
1 mile run at 5k pace
Cool Down:
5 minute walk
Mobility/Stretching – Roughly 15 minutes
Warm Up
Worlds Greatest Stretch – 1:00
Core Work
Crab Reaches – 0:30
Crab Toe Touches – 0:30
Bird Dogs (alternating) – 0:30
Crab Reaches – 0:30
Crab Toe Touches – 0:30
Bird Dogs (alternating) – 0:30
Crab Reaches – 0:30
Crab Toe Touches – 0:30
Bird Dogs (alternating) – 0:30
Mobility
Dynamic Runner Lunges (alternating) – 0:30
Walkouts to Push-Ups – 0:30
YTW – 0:30
Lateral Hip Openers – 0:30
Dynamic Runner Lunges (alternating) – 0:30
Walkouts to Push-Ups – 0:30
YTW – 0:30
Lateral Hip Openers – 0:30
Dynamic Runner Lunges (alternating) – 0:30
Walkouts to Push-Ups – 0:30
YTW – 0:30
Lateral Hip Openers – 0:30
Make sure you’re picking and choosing your exercises based on your goals. Do your research and improve your weaknesses!
Remember, your form should come first in everything you do in the gym. Don’t use momentum to get the weight up, don’t cheat your full range of motion (unless it’s on purpose), and don’t lift with your ego. Bouncing the bar off your chest during Bench Press for sets of 8 (you know who you are) when you can barely control the bar with the same weight for sets of 5 isn’t helping you.
Love the process.
