Wednesday Review
At our last motivational lunch, on Wednesday 02/22/12, we talked about the importance of the warm up and warm up routines, dynamic stretching, and static stretching that would be good for us. We also discussed core strength exercises and about a few videos, created by Coach Jay Johnson from CU Boulder. Below is an outline and review, including the links to Coach Jay Johnson videos and blog site.
Dynamic Stretching Routine
(Remember, all of these steps are small and 8-10 steps per exercise.)
1) Tip Toe (forward and backward)
2) Heel (forward and backward)
3) Tip Toe Side Step (left and right)
4) Heel Side Step (left and right)
5) Duck Walk – Toes In (forward and backward)
6) Duck Walk – Toes Out (forward and backward)
7) Skip with Arm Swing (forward and backward)
8) Side Skip with Arm Swing (left and right)
Static Stretching Routine
(Before exercise, hold each stretch for 8-10 sec. After exercise, hold each stretch for 20 sec.)
1) Forward Fold
2) Forward Fold (right leg cross over left)
3) Forward Fold (left leg cross over right)
4) Wide Leg Straddle (forward fold)
5) Wide Leg Straddle (reach toward right leg)
6) Wide Leg Straddle (reach toward left leg)
7) Left Calf Stretch with Back Stretch (reaching arms forward, clasped hands)
8) Right Calf Stretch with Chest Stretch (reaching arms behind, clasped hands)
9) Achilles’ Stretch (left and right)
Core Strength
Eight Week General Strength Progression
http://www.coachjayjohnson.com/2011/11/eight-week-general-strength-progression/
The Lunge Matrix
http://www.coachjayjohnson.com/2010/04/lunge-matrix-as-warm-up/
Myrtl
http://www.youtube.com/watch?v=2GLrKr54yA0&feature=youtu.be
Please visit Coach Jay Johnson’s blog at http://www.coachjayjohnson.com/.
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