SEALgrinderPT 2-3-12
5k trail run – workout
warmup with Navy SEAL workout
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
hip mobility drills ( Mtn Athlete HIM drill) – 5
Mountain climbers – 25 – two count
alternate hand forward hand back pushups – 15
high jack high jill – 10 each arm
cherry pickers – 10
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20
You can scale up on each of these exercises and add more to each one.
then….
Run 5k trail run
note time and terrain
Trail running tips click here (work and family safe link):
PM workout
500 jump ropes or 100 double unders
then…
Yoga cobra stretch – 10 breath
Plie squat stretch – 10 breath
Yoga downward dog – 10 up down
Yoga frog – 3 minutes
10 minutes of deep breathing/meditation/visualization
Navy SEAL workout designed for Christopher H, Felix S, John R, , Billy M, Zak S, Ryan M., Anne L, JP, Per H, Ben R, C Mellon, Mike Sharpe, Brandon J, Nick L, Travis R, Jake B, and every athlete that wants to improve their body and mind.
Post time and thoughts below in comments.