NP fitness

In keeping with the unconventional endurance training theme which was posted before, this workout done by one of my clients underscores the main points which were discussed in that post.

1. Mobility, Activation, and Movement Prep

• Full foam rolling set
• Static stretch - Lats, pecs, Hip complex
• Reach, roll, and lift
• W Raise
• Thoracic rotation
• Forward and back leg swings
• Lateral band walks
• Side plank
• Inchworm
• Lateral duck under and walk
• Lunge with side bend

2. Corrective Exercises

• Incline pushup walkout
• Cable scapular retraction with external rotation
• Kettlebell arm bar

3. Elasticity

• Short response two leg hops - 2 X 10 seconds each direction

4. Strength Training

• Overhead split squat - BW @ 2 X 30 seconds each leg
• Plate raise with IR/ER - 10 lbs. @ 2 X 1 minute
• Lateral step up - BW @ 2 X 45 seconds each leg

• Half kneel MG pulldown - 2 X 45 seconds
• SHE with walkout - 2 X 40 seconds
• 3 point MB chest throw - 2 X 30 seconds each side

5. Conditioning

• Treadmill intervals - 0.5 miles X 3 @ 2 minutes rest between intervals