July 19, 2019

GROUP WARMUP
:30 Bike or Ski
5 Plate squats (tempo: 3 sec down, 3 sec hold)
10 PVC lift-offs
5 Bent over dumbbell ‘Y' raise
McGill Big 3

MOVEMENT PATTERN REINFORCEMENT
Circuit 1: OVERHEAD STABILITY
3 sets -
:20 Box stretch
:20 Overhead yoke hold (modify: barbell)
:20 Low seated bottoms up dual kettlebell overhead hold

Circuit 2: SQUAT
3 sets -
:20 Frog stretch
5 Dual kettlebell front rack squat with a 3-second pause at the bottom (add band above the knee)
8 Each leg rear elevated split squat - body weight

Circuit 3: PULL
3 sets -
10 Banded pull-aparts
5 Scapular pull-ups www.youtube.com/watch?v=icD6a_JcCbQ
5 Bent over dumbbell row (3-sec hold at top)

Circuit 4: MOBILIZE
:30 pigeon stretch right leg
:30 low dragon right leg
:30 single leg forward fold right leg
:30 pigeon stretch left leg
:30 low dragon left leg
:30 single leg forward fold left leg

Food for Thought Friday - Eating Before Working Out

People often ask us if they should eat before they work out. And many people/articles/experts make it confusing. Here are some thoughts on the subject:

• If you are working out first thing in the morning, I believe that you don't necessarily need to eat as long as you have dinner. Your body should have enough energy to sustain you.
• That said, working out "fasted" isn't a way to burn more fat. So, if you are hungry before a workout, eat!
• If you're working out later in the day and you ate breakfast and lunch, you should be good to go.
• If you are someone who feels that they must eat before a workout, test out how close to the workout you need so that it doesn't disrupt your stomach. It could be 10 minutes, it could be an hour. Get in tune with your body and its needs.
• If you do eat before a workout, stick to a small amount of protein and carbs and something that's easily digested.
• If it's competition day, you will need specific fueling strategies, but for the daily workout, don't stress about it - keep it simple!