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Kirkwood

Interval Training: The DAP:  Disappearing Act PLUS

December 11, 2019

Mobility Series: 5 Minutes

 

Shoulder Prehab: 6 Minutes to Complete 

  • 10 x Supine Eccentric Shoulder Flexion with Dowel
    • :5 sec lowering with exhale
    • Use Black Sled Handles
  •  Sidelying Trio 
    •  Weight: Mini 3 lbs Dumbbells 
    •  Flexion (RPE 6/10) 10-12 Reps 
    • Abduction (RPE 8/10) 12-15 Reps 
    • External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training: The DAP:  Disappearing Act PLUS

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all Rounds of exercises, :30 sec to get out to Clifford Stop Sign, for cash out Run  R/W: 600M Run (small loop) B: 400M. 

 

  1. Active Plank 
  2. Glute Bridges
  3. Push Up Progression R: Tennis/Weighted  W: Yoga Block B: Negatives/TRX 
  4. Block Jumps Non-Jumping: Squats
  5. Lateral Squat
  6. Jumping Lunge Non-Jumping: Step Back Lunge

 

1 = :30 + :30 Rest = 1:00

1,2 = 1:00 + :30 Rest = 1:30 

1,2,3 = 1:30 + :30 Rest = 2:00

1,2,3,4 = 2:00 + :30 Rest = 2:30

1,2,3,4,5 = 2:30 + :30 Rest = 3:00

1,2,3,4,5,6 = 3:00 + :30 Rest = 3:30

2,3,4,5,6, = 2:30 + :30 Rest = 3:00

3,4,5,6 = 2:00 +:30 Rest = 2:30

4,5,6,= 1:30 + :30 Rest = 2:00

5,6, = 1:00 + :30 Rest = 1:30

6 = :30 + :30 Rest = 1:00

 

Cash Out Run: 

R/W: 600M Run (small loop) B: 400M (end of Clifford) Non Runners 3 Minute :30/:30 Easy/Hard Air Bike 

Details

Date:
December 11, 2019
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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