Vol. 52 - Power Endurance (dryland week 11)

Information in this week's blog

• Dryland call format 
• This week we lost Anita's article about the workout and why we are moving to an endurance workout.  The cardio is reduced and the strength workout is more intense with additional reps.  But you need to make sure you can work at this level - take a hard look at the workout below. Adjust your weight accordingly.   Watch the videos because we have new exercises.  
• Week 11 workout 
• Exercise videos
  
  

Dryland Call Format

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

The workout begins at 6:30pm. Please be logged on10 minutes early.  If you are not well versed in using Zoom the call is live at 6:15 pm and we suggest you get on the call then and once you are set you can leave the call going.

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.    
Once the workout starts everyone is working out and not answering their phone. 

If you are unable to opt-out of practice on TeamSnap, contact Practice Coordinator Sandy Moore at 503-708-7929. 
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Exercise Videos :  

Squat Therapy

https://youtu.be/7e9mVca-khY

Thruster and Boxing Demo

https://youtu.be/nCINmzOfYXQ

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Week 11 Workout 

WEEK 11	Load: MEDIUM		MAX HEART RATE RANGES - 10 sec count
Cardio - 2x4min				age 30s	- 20-25
70-80% MHR				40s	- 19-24
1 minute per exercise, complete 2x				50s	- 18-23
	1. Skaters with hop, lateral shuffle or grapevines			60s	- 17-22
	2. Inchworm, alternating straight leg toe touches or walking toe touches			70s	- 16-21
	3. Spider mt climbers, high knees or jump rope			80s	- 15-19
	4. Squat or jumping jacks or sit-stands		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	Y-T-W - 5 rounds
	Cross body - 12 each side & middle
	Side stretches - alternating for 20 total
Exercises		Reps
Perform an exercise for 6 reps, take a quick break, repeat 2 more times, then move onto the next exercise. When all of the exercises are completed in this manner, that's 1 of the 3 sets.
Thrusters w/Band		3 sets (3x6 reps @45% 1RM)
Seated Body Rows
Boxing w/Band (reps per side)
Scapular Retraction
Standing Oblique Crunches (reps per side)		20 reps
Cool down stretches
	Standing quad stretch
	Standing hamstring stretch
	Arm across chest - deltoids
	Window sill stretch - lats/upper back
	Door jamb stretch - pecs
	Standing side stretches

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