Snowstorm ruining your week of training? A day off from school and away from the gym doesn’t have to be unproductive. Even being stuck in the house, we can put together a simple yet effective workout for our athletes. There are a myriad of possibilities, including the use of weighted objects like backpacks, rolled towels as abmats, and all sorts of other creative things. For now, though, here is a sample workout you can use during your next snow day!
Warm Up & Mobility
Don’t neglect a proper warm-up and mobility progression. You can get a lot out of simply moving and working your range of motion during your “off day”, much like we do during active recovery sessions. This progression should be CONTINUOUS and each piece should be done for the full amount of time specified. This will take roughly 10 minutes.- 1 Minute of Jumping Jacks
- 1 Minute of Alternating Spiderman and Reach
- 1 Minute Jumping Jacks
- 1 Minute of Alternating Samson Stretch (lunge with arms locked reaching overhead),
- 30 seconds Alt Knee Hugs in place
- 30 seconds Alt Quad Stretch & Reach in place
- 30 seconds Good Mornings
- 30 second Pigeon Pose each leg
- 30 seconds Wall-Calf Stretch each leg
- 30 second Slow air squats
- 30 seconds twisted cross stretch each side,
- 1 minute child’s pose.
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