Workout of the Week with Coach Jenny

Workout of the week

Summer is a wonderful time to be outside in this gorgeous place we live. Running, hiking, biking on our trail systems, climbing the faces of the Tetons, or rowing on the Snake are all great ways to spend the warmer days. As we head into fall, you might start to feel the effects of these activities. Nagging pain or constant soreness in your knees, hips, or shoulders might be a sign of overuse, which can lead to a cumulative injury.

Cumulative injuries occur through damage to tissue that happens over time as a result of repetitive movement and strain. These types of injuries creep up slowly and are often caused by poor posture, faulty movement patterns, or improper training.The good news is that strength training can help.

This week’s WOW incorporates the five elements that help athletes maintain a general physical preparedness level that helps in preventing cumulative injuries: 1) Flexibility, Mobility, and Durability; 2) Strength; 3) Agility; 4) Balance; and 5) Power.

Kettlebell Complex

1 Minute Single Arm Swing- Right Side

1 Minute Halo – to the Right

1 minute Front/Back Lunge – Right Side

1 Minute Single Arm Swing- Left Side

1 Minute Halo – to the Left

1 minute Front/Back Lunge – Left Side

Strength, Power, and Flexibility:

6 Rounds:

4x Squat Cleans
10 x Broad Jumps

Pigeon Stretch

Strength, Balance, Agility, and Mobility:

6 Rounds:

12 x Step up with Single Arm Push Press (6 each side)

10x Lateral Hops over Sand Bag

3x PVC Shoulder Dislocates

Power, Agility, Strength, Balance:
5 Rounds Tabata:

20 second Jump Lunges

10 second rest

20 second Kettlebell Swings
10 second rest

20 second Square Drill
10 second rest

20 second Weighted Sit-ups
10 second rest

Durability:

2 Rounds:

25x Elevated Single Leg Bridge (each leg)

25x Donkey Kicks (each leg)

25X Shoulder Hand Job (each arm) (yes, that is what it is called)

Workout of the Week with Coach Jenny

Workout of the week

Related posts

Leave a Reply Cancel reply