This week’s workout of the week provides a total body workout with two strength sets and a work capacity set geared toward developing speed and endurance.
After a countdown warm up, athletes will complete my favorite exercise, the Curtis P. This is a total body exercise that builds core strength as well as upper and lower body strength. Using a Barbell, the Curtis P is a hanging squat clean, followed by alternating lunges with the barbell kept in the front rack position, and then right into a push press. Athletes will need to engage their core to keep themselves tall and strong to protect their back during both the squat and the lunges as well as during the overhead press motion. This movement will test your muscular endurance and build mental stamina. Box Jumps after the Curtis Ps are a complementary movement that get the heart rate up and build explosive power. End the set with Pigeon pose allowing a stretch in hip flexors and the glutes, which will open the hips and potentially provide relief from low back pain/tightness.
As a mountain biker, Renegade Rows are one of my favorite exercises because they are one of the only upper body exercises that mimics upper body movements in mountain biking. The elevated, offset rows are similar to having to pull up on the handlebars while climbing and weight one side of the bike vs. the other while on rough trail. Renegade rows strengthen the core and the rhomboids, which are two crucial muscle groups for strong riding. Similar to the box jump. the clapping push up provides a short aerobic burst of explosive work following the rows.
To work on aerobic capacity and endurance, I’ve tacked on a 10 minute Sandbag Get UpEMOM (every minute on the minute). For 10 rounds, athletes will complete 4 sand bag get ups as quickly as they can and rest until the end of the minute. Once 60 seconds passes, they will start again, completing 4 sand bag get ups a quickly as they can and then resting for the remainder of the minute. We will do this 10 times. Athletes will be encouraged to complete their sandbag get ups more quickly than the previous minute, working on speed and managing heart rate while staying mentally strong.
To end the workout, we will focus on some shoulder and hip durability. Lying weighted external shoulder rotations will strengthen the muscles of the rotator cuff and help prevent tightness and/or injury. For band walks, place a small band around your ankles and staying low with toes pointed straight forward, take small steps laterally to the right for the length of the gym, and then return by taking small steps to the left. Band walks will strengthen the gluteus medius which help stabilize the pelvis as well as increase the stability of the knee joint.
Friday
Warm-up:
10-1
Push up, goblet squat, Russian twist with kb
6 rounds
4x Curtis Ps
6x Box Jumps
Pigeon stretch
6 rounds
8x Renegade Rows
4x Clapping Push Up
3 x Shoulder pull throughs
10 min EMOM
4x Sand Bag Get UP
2 Rounds:
25x External Shoulder Rotations (each)
1 length x Lateral Band walk (each side)
