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Week 1, Day 2, Workout 1

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110 views3 pages

Week 1, Day 2, Workout 1

pjf

Uploaded by

Big Raji Boss
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Durability Code Restore

Week 1, Day 2 - Core/Movement Quality/Foot and Ankle Work


Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations
Today's first workout is focused on core, movement quality and foot/ankle work. Our second workout of the day is focused on moving our joints through a full
range of motion to encourage blood flow and synovial fluid release. Ideally, we will separate the two workouts by a minimum of 6 hours. One in the morning and
another in the late afternoon/evening is ideal. Your first workout will require a gym, and you seconds workout can be done at home. If it fits your schedule
better, you can do the at home workout in the morning and the gym workout in the evening.

Keep in mind that if your schedule doesn't allow for completion of both workouts, it's ok to cut back wherever necessary. Some athletes can't do two workouts in
a day, so they prefer combining the workouts together. The reason we ideally want to split the workouts is because humans are designed to accumulate
movement throughout the day, instead of always going hard in one session and being sedentary the rest of the day. However, if you don't have time for two
workouts today, don't stress it!

For the cardio at the end, make sure you do low impact if you cannot handle the impact from running. Cardio in the pool, stationary bike, stair stepper or
elliptical are great options.

Let's get to work!

Exercise Sets Reps Weight Distance Time Rest Notes


Intro/Overview- Core and Movement Quality 1 00:01:00 --:-- min
Decompression Hinge or Hang 1 00:00:45 --:-- min
90/90 Knee Roll 2 00:00:45 --:-- min
All Four Alternating Belly Lift 2 00:00:20 --:-- min
Bear Crawl (Stability) 2 4 --:-- min
Wall Side T Spine Opener 2 8 --:-- min
Reverse Crunch Progressions 2 8 --:-- min
Optional Hip Flexor w/ Rotation/Breathing 2 4 --:-- min Perform each side
Staggered Stance Respiration Chop 2 8 --:-- min
QB1 Spiral Line 2 8 30 sec
Lower Leg Reciprocal Inhibition 2 10 --:-- min
Ankle Mobility 1 Leg Squat 2 8 30 sec
Placeholder Zone 2 Workout 1 00:20:00 --:-- min
Placeholder Optional Tall Kneeling Posterior Ribcage Expansion 1 10 --:-- min
Staff Member Notes:
Decompression Hinge or Hang:

You can choose EITHER the decompression hinge OR regular hanging.


90/90 Knee Roll:

Don't worry about counting breaths here. You may simply set your timer and get those hips moving!

*Exercise inspired by Postural Restoration Institute and David Grey

All Four Alternating Belly Lift:

1 rep = over and back

Bear Crawl (Stability) :

1 rep = 4 steps forward, then 4 steps backwards

*Coaching cues inspired by Conor Harris

Reverse Crunch Progressions:

Level 1 = knees bent at 90 degrees. One leg drops at a time.

Level 2 = knee straightens, still one leg at a time.

Level 3 = knee stays bent at 90 degrees, now both legs drop at the same time, at the top of the rep lift your tailbone off the floor and control back down. No
rocking!

Level 4 = same exercise as level 4, except now at the top of the rep you lift your entire lower back off the floor and SLOWLY control back down.

Optional Hip Flexor w/ Rotation/Breathing:

reps is measured by breaths

1 set = completion of recommended reps to both sides

Staggered Stance Respiration Chop :

This exercise is best with a cable machine, but if you don't have access to a machine you can use a band instead. The band variation is shown at the 2:45 mark
of this video.
Staff Member Notes:
Lower Leg Reciprocal Inhibition:

Make sure we're reaching at least an 8/10 burn in the shin muscles by the end of the set. If you're not reaching 8/10 burn, then go up in weight. If you don't
have more weight than simply go up in repetitions until you reach the 8/10 burn.

If you don't have any way to anchor weights to your feet, you can use a heel-toe rocker as an alternative for 2-3 sets of 15-20 reps.

Optional Tall Kneeling Posterior Ribcage Expansion :

reps = breaths (inhale through nose and long exhale out of the mouth)

© Copyright 2021 PJF Performance

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