Hi Friend,

Happy Sunday and July to you!

First. How about that blast from the past from Feb 12, 2020? That was my favorited desktop background that rotated in today. The big thing that stands out to me is I changed the front squat grip to goblet grip since then.

Second. I wrote an empowerment week email that looks like it didn't send. I am sorry for not sharing a plan for you to do during this past week. That is disappointing.

Moving forward.

Phase 8 Links

Zoom

Recordings

virtual (pdf)

extra (pdf)

45min stretch (pdf)

stretch recordings

stretch & sprint (pdf)

Phase 8 Overview

We'll continue our summer schedule of 3 weeks on and 1 week off. No planned interruptions this phase. Let's continue the momentum of getting better, stronger, more athletic and healthy. It all feels good. As always the program looks fun on paper and I hope you experience it that way. Here goes the details:

• P8, July 10 to July 28 (3on, 1 off)

• Empowerment week: 7/29 to 8/6

• Q3 Themes: Beach Season #2, Summer Sports, Peak for Fall Sports, Races & Photos

• P8 Theme: Intensity (weights & movement skill levels go up, reps go down)

• Suggested DB Load: 25-45% BW

  • All exercises choose the weight that matches the suggested reps

    • On strength exercises (D1, D2, E1 & E2) choose weight based on reps, then do as many reps as possible with that weight, even if it's more than suggested.

  • DB Complex: choose the weights based on 4 reps for the most challenging exercise

• 1-Leg Squats are a feature for the quarter; hockey squats are a feature for Q4

  • Use these to practice getting stronger for 1-Leg Hurdle Squats we do in the warm up

  • Half Kneel (HK) Instep to OH Reach and HK Cherry Picking are extra to help w/ this.

• There's a lot of thoracic mobility and rotator cuff emphasis for overhead sports, posture and cool upper body strength exercises like wall walks and hand stand push ups

  • Childs Pose T-Spine Rotations

  • Side-Lying Thoracic Extension w/ Rotations

  • facing wall slides w/ Lift Off

  • Front Foot Elevated (FFE), DB Scapular Plane External Rotations

  • Wall Walk Progressions: hand sticks, holds, wall walk, ...

  • Pike Push Up Progressions: Push Ups, Pike Push Up Holds, Negatives, Asst., BW

• Core Focus: Sprinting, Jumping, Throwing, Squatting, Pulling, Pushing, Injury Risk Reduction all require it

  • OH MB Throws

  • MB Front Twists

  • 2-Towel Low Plank Flys

  • 1-Leg Tuck Hollow Holds w/ Arms Up

  • Split Squat Hold Halos

  • Tall Kneeling Rockbacks w/ Hands Across Chest

  • Core Finisher:

    • High Plank Out Out In In

    • High Plank Side Plank w/ Rotation

    • Gymnastics Bridges or Backside Bridges

  • Indirect:

    • TRX 1-Arm Rows w/ Feet Together

    • DB 1-Arm / 1-Leg Rows

    • DB Goblet Squats

    • 2:1 Push Ups to Downward Dog

    • 2-Leg Bench Hip Thrust

    • Nordic Negatives

• Upper Body Emphasis: Hello Beach Muscles, Throwing, Striking, Paddling, Swimming

  • Beach Finisher

    • Push Ups

    • Wall Slides (for Posture)

    • Band Pull Aparts (upper back and posterior deltoid)

    • Biceps Curls

    • Triceps Kickbacks

    • Lateral Raises

  • DB Complex

  • DB Rows / TRX Rows

  • 2:1 Push Ups to Downward Dog

  • FE Pike Push Up Progressions

  • DB Halos

  • Facing Wall Slides w/ Lift Off

  • Wall Walks

  • Triathlon Relay

• Lower Body Emphasis: strong legs for sprinting, jumping, hiking, sports, standing & short shorts

  • Dynamic Warm Up

  • Squat Jumps w/ Double Bounce

  • Split Squat Jumps w/ Double Bounce

  • 1-Leg Lateral Hops w/ Double Bounce

  • Hurdle Jumps w/ Double Bounce

  • DB Complex (both days)

  • 2-Leg Bench Hip Thrust

  • Nordic Negatives

  • 1-Leg Squat on a Bench

  • DB Goblet Squats

  • DB 1-Leg Bench Hip Thrusts

  • Lower Body Finisher (Hands Behind Head)

    • Monster Walk

    • Lateral Monster Walk

    • Squats

    • Backward Lunges

    • Alt. Lateral Lunges

  • Timed Sprints = Running Start

  • Agility Ladder = 1-sided sticks, cross in fronts & scissors

  • Band Relays

  • Triathlon Relay

P8, Warm Up & Cool Down