GROUP WARMUP
2 sets -
5 tempo push-ups
10 banded pull aparts
10 overhead plate stretch
10 walking lunges
5 tempo plate squats
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as-needed rest between each set (between 60-90 seconds)
Circuit 1: 3 sets of -
100-foot Yoke Walk
8 Strict Toe-to-bar
Circuit 2: 3 sets of -
8 Single Arm Dumbbell Bench Press www.youtube.com/watch?v=d6Ba29xFBnw
10 Myotatic Push-ups - 2 reps shown HERE
5 Sandbag Floor Press
Circuit 3: 3 sets of -
5 Myotatic Strict Pull-up - 3 reps shown HERE
10 Calorie Ski erg (Damper @10 for Males; Damper @8 for Females)
*Myotatic reflex (aka stretch reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex that provides automatic regulation of skeletal muscle length. When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This type of movement strengthens your neuromuscular communication, making your muscles faster and more efficient at sending and receiving messages. It also recruits more fast-twitch muscle fibers than most traditional protocols. When we perform Myotatic movements, we will do a full rep (slow and controlled), then a 1/4 rep with explosivity.
HAPPY BIRTHDAY BEK BENWAY & DOREEN CADY!
Mindset Monday - Think Young!
New studies show that how old you feel has an effect on your physical and mental health and may actually predict how long you'll live and how happy you are.
Jennifer Bellinger, Ph.D., a psychology researcher in Germany states "The mental state is known as subjective age, and it reflects your perception of how well you're growing older. If you think you're aging poorly, you may be less motivated to exercise, to eat well, or to engage in other healthy behaviors."
Studies show that adults who feel younger have fewer signs of brain aging and better muscular, pulmonary, and metabolic functions compared with those who feel older. Luckily, four techniques have been scientifically proven to help you stay young, inside and out:
1. Just roll with it: minor irritations can leave you exhausted and irritable, which in turn can make you feel older. So, don't become overwhelmed by small stressors. Instead, maintain a positive point of view. Simple things like going for a run or having lunch with friends can help this.
2. Know that nothing is perfect: perfectionism increases subjective age, as perfectionists are self-critical. A technique called positive reframing can ease hypercritical thoughts. Say you forgot an important meeting. Instead of dwelling on the missed appointment, focus on what you learned or what new habit you can incorporate so that it doesn't happen again.
3. Work out: exercise makes you healthier and happier, which has a positive effect on your subjective age. Feeling in control of your health gives a sense of accomplishment and satisfaction, making you feel younger.
4. Travel: according to a study at the University of Connecticut, traveling makes adults in their 40s and 50s feel younger. People who are open to new experiences tend to be more youthful. Travel exposes you to new adventures and encourages curiosity and playfulness, which activates dopamine.
*information adapted from an article in Shape Magazine.
Sunday Strong & Vero Strength + Conditioning in the News!
CBS news featured us...click the link below to view:
https://cbs12.com/news/local/sunday-strong-health-and-wellness-for-special-athletes
