Week 7, Day 7

"Efficient movement patterns mean less injury and wasted energy. It pays to do it right. Learn some technique."
--Peter Dagda


Sunday, July 29, 2018


ENVIRONMENT

STRENGTH (see video below for instructions and demonstrations

****performed with the utmost intensity****

1. Side to Side Pull Ups - 3 x 4
Iso/Speed Complex
2A. Iso Inverted Row Supinated - 5 x 10 seconds
2B. Inverted Row Supinated - 5 x 10 total
Tempo/Shock Complex
3A. Spiderman Push Up - 3 x 10
3B. Close Push Up - 3 x 5
4. Pike Push Up - 3 x 5

 

FITNESS

20 minute jog 

TECHNICAL (see video below for instructions and demonstrations)

Ball Sensitivity

1. Roll the ball forward with the sole x 100 yards
2. Roll the ball forward with the sole while skipping x 100 yards
3. Inside rolling with the sole x 100 yards
4. Outside rolling with the sole x 100 yards
5. Lateral rolling while walking x 100 yards
6. Lateral rolling while running x 100 yards
7. Roll the ball backwards while skipping x 100 yards