Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there! Here are a series of exercises that will get you started back up on your training with Pacific Rim Athletics.
If anything hurts, consult your coach and DO NOT continue working that exercise!
This will take about 30 minutes to complete.
Let’s get this party started! 🙂
Description: A great wrist warm up.
Either 10 sec holds OR 10 reps of each.
Description: Sit on your feet and lower your hips down to your heels. Walk your hands out as far as you can. Then while keeping your booty on your heels, walk your hands to the left as far as you can. Then walk your hands to the right.
Goal: 10 second holds x 3 reps each direction.
Description: Begin in a pike position. Rotate your body and shoulders to come into a table top position. Focus on keeping your hips up throughout and do not let your bottom drop. Rotate back into a pike position.
Goal: 3 laps
Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open. Hold position for a count of 10 seconds *Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*
Goal: 10 second hold x 5 reps
Description: This move starts in standing. You will hold the towel with 1 arm that will lift above your head causing the towel to be placed behind your back. Then with the other arm you will reach behind your back for the towel. Work your hands towards each other using the towel as a guide to bring them closer together. When you have reached as closely together as you can, use the upper hand to pull the towel slightly up to give an extra stretch to the lower hand behind your back.
Goal: 2 reps each arm with 15 sec holds
Description: Begin standing facing away from the wall. With your feet stationary, reach around to touch the wall then rotate your trunk and reach over your head ending with your chest facing the opposite direction as when you started
Goal: 10 reps
Description: KICK UP TO HANDSTAND AT WALL. Weight shift onto your hands while pushing your chest out to work on opening your shoulders.
Goal: 3 reps each arm with 15 sec holds
Description: A great ankle and foot warm up / workout.
Either 10 sec holds OR 10 reps of each.
Description: Begin in the flare stance, then walk your feet around the world as the video shows without touching your hips to the floor.
Goal: 8 reps each direction.
Description: This move starts with your legs far apart and rotated out to where your toes are pointed out as demonstrated. Hold onto a countertop, rail, etc for balance support. Go into a deep squat. Hold the squat for the prescribed time.
Goal: 10 reps 3-5 second hold at bottom
Description: Follow the first part of this video. Squat to single side w sit and back. NOT full W sit.
Goal: 10 reps each leg
Description: Bring one foot in front of the other. Keep your legs and trunk straight as you side bend towards your front side. You can hold onto a surface for balance support if you need.
Goals: 15 second holds x 3 reps each side.
Description: Find a surface about hip height. Put a leg onto the surface in a figure 4 position. You will then lunge as the video shows as deep as you can.
Goal: 10 reps each leg.
Description: This move starts on your stomach. Keep your chest on the floor while you rotate a foot toward the opposite shoulder opening up your hip.
Goal: 15 sec holds x 2 reps each leg.
Description: This stretch begins in a quadruped (on hands and knees) position. Place one leg out to the side. Walk your foot out as far as you can go. You should feel a stretch on the inside of your thigh, groin, and possibly hip joint.
Goal: 30 sec hold x 2 reps each leg.
Description: This move starts by standing with your feet slightly separated. Keep your knees straight, do a body roll until your hands touch the floor. Walk your hands out to a tall plank position. Use your core to pull yourself back up into a standing position while trying to keep your knees straight the whole time.
Goal: 3 laps
Description: Follow this video for a cat walk. Aim hips to the sky and keep heels on the ground
Goal: 2 laps