It is a common sentiment to feel that, due to the obligations of career and family, you don’t have the time to become as fit as you might like. Here’s the good news: world class, age-group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are developing skill or training for sports that include adaptations inconsistent with elite strength and conditioning. Past one hour, more is not better!
Encinitas – Group Class
6 Sampson Stretch
25′ Banded Side Lunge each direction (get low, bands just below knees)
10 Banded Clam Shells each (band above knees)
20 BarBell Glute Bridge
10 DB Side Plank Rotations/side
30 sec BB Quad Smash each leg
30 sec Pigeon each leg
starting at 75% of your 1RM and building…
3 count down.
2 count at bottom.
Come up as fast as possible
1 count pause at top and Repeat
3 Shoulder to OH 135/95 (Rx+ 155/110)
6 x DB Renegade Row + Box Step over 40/25 (Rx+ 50/35)
*1 Renegade Row = 1 Push Up + Row Right + Row Left
** measure box height to the point where you step and box and hip crease is just below knee.