Vol. 45 - Dryland Week Four

Information in this week's blog

• Dryland call format 
• Week 4 expectations and workout
• Tips for form: Russian Twists

 

Dryland Call Format

https://us02web.zoom.us/j/5077148729

The workout begins at 6:30pm. Please log on at least 5 minutes early. 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. 

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 at 503-708-7929. 

Week 4 Expectations

Last week was a high load week, and from the comments, it sounds like many of you felt it. You pushed yourselves and worked at a higher level. Good job!

This week is a recovery week. We will be working at lower intensities and with lower volume (i.e. fewer sets). This allows your body time to recover after the week of hard work, during which it will be getting stronger.

Like last week, the warm up cardio period is 10 minutes with fewer exercises for 75 second durations. A new element this week is the cardio session after the workout will also be for 10 minutes with exercises performed for 75 seconds. 

This week I encourage you to enjoy the feeling of strength and progress you've made.  

Click here to print a copy of the workout

WEEK 4	Load: LOW			MAX HEART RATE RANGES - 10 sec count
Cardio - 2x5 min					age 30s	- 20-25
70-80% MHR					40s	- 19-24
75 seconds per exercise; repeat					50s	- 18-23
	1. Squat/jumping jacks, jumping rope or standing side crunches				60s	- 17-22
	2. Skaters with hop, high knees, or marching				70s	- 16-21
	3. Inchworm or walking toe touches				80s	- 15-19
	4. Lateral shuffle, reverse lunges, fast feet or grapevine			Use the lower numbers in the range the older you are in the decade.
				Use a 3 pt spread for your 70-80% (e.g. 50 yr old use 20-23; 59 yr old use 18-21)
Warm up stretches ~2 minutes	Y-T-W - 5 rounds
	Cross body - 12 each side & middle
	Side stretches - alternating for 20 total
Exercises	Perform in sets w/10-15 sec break between; 1 min cardio between exercises	This is a recovery week. It should feel much easier than last week. Work level is NOT EASY but it isn't a struggle. You should feel you are comfortably working
1. Squats (band optional)	2x10
1 min	Alternating straight leg toe touches
2. Shoulder Press w/Band	2x10
1 min	Butt kicks
3. Standing Leg Curl (loop optional)	2x10
1 min	Standing side crunches
4. Split Row w/Loop or Band	2x12 ea side
1 min	Lateral shuffle, reverse lunges, fast feet or grapevine
5. Pec Fly w/Band	2x12
1 min	Squat/jumping jacks; marching
6. Bridges (loop optional)	2x12
1 min	High knees or marching
7. Ab crunch (loop optional)	2x20
1 min	Mt climbers
8. Russian twists (loop optional)	2x10 ea side
1 min	Standing side crunches
9. Plank shuffle (loop optional)	60 sec
Cardio - 2x5 min	check pulse after 5 min
70-80% MHR
75 seconds per exercise; repeat
	1. Lateral shuffle
	2. Inchworm with or without pushup
	3. Skaters with hop or high knees or toes taps or marching
	4. Squat jacks or jumping jacks or jumping rope or standing side crunches
Cool down stretches
~ 5 min
	Standing quad stretch
	Standing hamstring stretch
	Window sill stretch - lats/upper back
	Door jamb stretch - pecs
	Standing side stretches

Tips for Form 

By Coach Oden

Russian Twists target the muscles listed below. As you can see this one exercise targets many muscle groups. Good form is very important. A 45 degree angle is good to strive for in your lean back. Make sure you are leaning from your hip flexors with a straight back. Use a mirror to get a good look at your form. Focus on form before adding resistance. Add bands as you get stronger to increase resistance.

• obliques-rotation
• rectus abdominis-six pack
• transverse abdominis-core/pelvis stability
• hip flexors-pelvic girdle
• erector spinae-spine
• scapular muscles-upper back
• latissimus dorsi-lower/mid back

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