250110

#darkwolfathletics

#recoverythroughstrength

#concussionrecovery

#tbirecovery

#functionalfitness

#weighlifting

#functionalbodybuilding

#strengthtraining

Warmup

1) General Warmup (5-10 minutes):

• 5 minutes of cyclical cardio (e.g., rowing, biking, jogging, or dynamic walking) at a moderate pace to elevate your heart rate and increase circulation.

2) Dynamic Mobility:

• World's Greatest Stretch: 2 reps per side, hold each position for 10-15 seconds.
• Cat-Cow Stretch: 8-10 reps, focusing on spine articulation.
• Banded Lateral Walks: 2 sets of 10 steps per side (engage glutes and hips).
• Bodyweight Squats: 2 sets of 10 reps, focusing on depth and form.
• Overhead Shoulder Pass-Throughs: 10-12 reps with a PVC pipe or resistance band

Full Body Strength

*Perform all movements in Part 1 and Part 2 at a 20X0 pace

 

1) 5 Sets

• 5 Back Squat at RPE 7
• Rest :60
• 5 Strict Press at RPE 7
• Rest :60
• 5 Weighted Pull Ups @ RPE 7
• Rest :60

2) 3 Sets

• 10-12 Deadlift @ RPE 7
• Rest :30
• 10-12 Behind the Neck Tricep Extension R
• 10-12 Behind the Neck Tricep Extension L
• Rest :30
• 100 ft Single Arm Farmer Carry R
• 100 ft Single Arm Farmer Carry L
• Rest :30

Cooldown

1) Stretching and Mobility (5-10 minutes):

• Hamstring Stretch: 30 seconds per side.
• Quad Stretch: 30 seconds per side.
• Figure 4 Stretch (Hip Stretch): 30 seconds per side.
• Puppy Pose: 30 seconds, focus on opening the shoulders and upper back.
• Child’s Pose: 30-60 seconds, focusing on deep breathing and relaxing your spine