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Damascus W1D2

Warmup
  • 5 mins cardio (Row or Light Jog)
  • Mobility:
    • Arm Circles – 30 seconds each direction
    • Lunges with a Twist – 1 set of 10 reps each side
    • Cat-Cow Stretches – 10 reps


Strength and Accessory Work

Part 1 - GC - Death By Burpees

2 Sets - RPE 7/8
  • 3:00 burpees
  • 3:00 rest
  • 2:00 burpees
  • 2:00 rest
  • 1:00 burpees
  • 1:00 rest
Really focus on RPE here. It's easy to get ahead of yourself and go all-out. That's not the intent here. Burpees challenge balance, focus, hand-eye coordination, etc, and it's easy to get lightheaded quickly while dealing with concussion symptoms. This is more about quality of movement and gradually progressing into performing at higher cadences over time. Don't be a practice hero, save it for the game.

Scaling Option - Burpees can be tough for those that have battled concussions due to the higher impact nature of the movement. I think it's important to challenge this movement over time as it promotes better balance and better control of those symptoms. However, if you're not quite ready for a burpee, I would recommend performing Up-Downs, and specifically Up-Downs that focus on stepping backward and stepping forwards. This will still get you the balance stimulus I want you to work, but reduce as much impact as possible.

Cooldown

    • Stretching:
      • Child’s Pose – 1-2 minutes
      • Lat Stretch (hold on to a bar or pole) – 1 minute each side
    • Deep Breathing: 
      • 5 minutes of slow, deep breathing to calm the nervous system

    • Labels:
    Location: Colorado Springs, CO 80919, USA

    Comments

    1. RyanNovember 6, 2024 at 2:27 PM

      Completed. Did not keep track of reps (not something I'm measuring on a workout like this).

      ReplyDelete

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