Information in this week's blog
- Dryland call format
- Week 2 exercises
- Fitness Assessment information & form
Dryland Call Format
https://us02web.zoom.us/j/5077148729
The workout begins at 6:30pm. Please log on at least 5 minutes early. You can log on as early as you like. If the room isn't open yet you will receive a message indicating the host will let you in, which indicates you're at the right place.
The call will become live at 6:15pm. You can log on early and remain on mute and turn off your video while waiting.
If you are having trouble accessing the call, please contact VP Lisa O'Malley, at 360-909-1072 or Communications & Technology Coordinator Natalie Gaston at 480-748-7773. If you are unable to opt-out of practice on TeamSnap, contact Practice Coordinator Sandy Moore (503-708-7929). Coaches are not be able to respond to inquiries after 6:15pm.
Coaches will be on the call at 6:15pm and remain after the workout for 10-15 minutes for questions and discussion.
We will gather for a cheer before we start, and conclude our three breaths. We will take time for announcements after the workout.
Week 2 Exercises
We will be building upon our first week's success by increasing the load by adding another set to the exercises.
The links next to the exercises below are to videos demonstrating the exercises. Please take a moment to see proper form as well as how to use the loops and band. Consider printing out the workout so you can follow along and streamline movement between exercises and cardio activities.
Click here to print out the workout
Fitness Assessment - Sat, March 13th
Download and print the document by clicking here. Bring it and a writing utensil to dryland on Saturday.
You will need to conduct one of the measurements, the Sit-Reach, on your own outside of the call. There are instructions on the sheet.
If you are unable to attend dryland on Saturday, please conduct the assessment on your own. It takes less than 10 minutes.
How to Do Your Fitness Assessment Exercises
The Fitness Assessment has four segments.
Shoulder Taps: Alternating hands to shoulder while maintaining a high plank. How many times can you complete both sides in one minute.
https://youtu.be/7Vg7Aw9BGbw
Russian Twists: Feet flat on floor, hands clasped. Lean back and engage your abs. A count of 1 is touching each wrist to the floor as you rotate. Total time one minute. Goal is to increase the number of rotations in a minute. https://youtu.be/-0xATIZZjLw
https://youtu.be/7Vg7Aw9BGbw
Russian Twists: Feet flat on floor, hands clasped. Lean back and engage your abs. A count of 1 is touching each wrist to the floor as you rotate. Total time one minute. Goal is to increase the number of rotations in a minute. https://youtu.be/-0xATIZZjLw
Wall Sit: With your back on the wall slide down to where your lap (thighs) are at a 90 degree angle to the wall and your knees are tracking over your ankles. Push against the wall and maintain that position for a maximum of 1 minute. You should be mimicking sitting in a chair similar to your dining table. https://youtu.be/Lnl6-5DAKuk
Sit and Reach : You will do the sit and reach portion on your own. This link shows you how to sit and move to mark the measurement. Sit Flexibility Test
This photo shows how I setup for the test so I could complete it without another person.
I used some paper I could get wet or dirty above and below a line I made with painters tape. Put your bare feet on the line marked "0". You can use a tape measure or do what I did which is to mark 1/2" increments. Put a glass of water or ketchup next to you to dip your fingers in. This will allow you to mark the farthest spot of your extension. Your measurement is the difference from the baseline to your fingers. This can be positive or negative. You can take this measurement in inches or centimeters, just be consistent.
Remember these assessment numbers are for you, so you can track your progress as we go forward.
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