2.7 KiB
2.7 KiB
title, date, lastmod, categories, tags, aliases, share
| title | date | lastmod | categories | tags | aliases | share |
|---|---|---|---|---|---|---|
| <% tp.file.rename(tp.date.now() + "_" + tp.config.template_file.basename) %> <% tp.date.now() + "_" + tp.config.template_file.basename %> | <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %> | <% moment(tp.file.creation_date()).format("YYYY-MM-DD HH:mm:ss") %> | workout-log | false |
<% tp.file.rename(tp.date.now() + "" + tp.config.template_file.basename) %> <% tp.date.now() + "" + tp.config.template_file.basename %>
Workout Notes 📝
Warm-Up & Mobility (10-15min)
Blood Flow
- 10-20 Burpees or 30 Jumping-Jack or 1min Jumping Rope or 5min Light Jogging
- Crawling and/or Bear and/or Monkey and/or Frogger and/or Crab walk
Mobility
- 10 Wrist Circles (separated)
- 10 Wrist Circles (together)
- Standing Wrist Stretches and or Kneeling Wrist Stretches
- 10 Arms circles
- 10 Elbows circles
- 10 Bodyweight Squat
- 60s Parallel bar support hold
- 60s Active hang
- 5 Skin the Cat - German Hangs
Positional Drills (30-60s each, 3-6min long)
- 30s Plank
- 30s Side Plank
- 30s Reverse Plank
- 30s Hollow Hold
- 30s Arch Holds
Skill & Technique Work (5-10min)
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes skill
- Back-to-wall Handstand practice for 2min
Notes :
Strength Work (Concentric, eccentric, isometric) & Power
Vertical
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes vertical
- Pull-Up 3x5 → 15 with 2min rest at 10x0 tempo
- 10
- 10
- 10
- Dips 3x5 → 15 with 2min rest at 10x0 tempo
- 11
- 11
- 11
Horizontal
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes horizontal
- Horizontal rows 3x5 → 15 with 2min rest at 10x0 tempo
- 10
- 10
- 10
- Push-ups 3x5 → 15 with 2min rest at 10x0 tempo
- 11
- 11
- 11
Legs
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes legs
- Bench assisted pistol squat 3x5 → 15 with 2min rest at 10x0 tempo
- 5
- 5
- 5
Core
[!EXAMPLE]- Goals 🎯
path includes 2-Areas/Sport tag includes core
- Elevated Tuck L-Sit for 60s total, in as many set as possible, not to failure
- 3x10s Compression Work
- Crunches 3x10
- 10
- 10
- 10
- Bicycle crunches 3x10
- 10
- 10
- 10
Prehabilitation, Flexibility Work, Cool Down
- 1min of 4-7-8 Deep Breathing (in through the nose and out through the mouth)