Name: Playbook - AJ Hotchkins - Recovery + Cardio Pool Workout
Uploaded: 2023-08-11T16:43:53.590Z
Duration: 45 min
Description: Recovery + Cardio Pool Workout

Brooooo!!! Just completed this. So the pool at 24 fitness is 25m each side. So 50 meters. Underrated workout. Made sure I completed this. Pool workouts will be the most effective for me while I recover from elbow. Carpe Diem 

- @Lifecoachjesse

lifecoachjesse@gmail.comp

Recovery + cardiovascular endurance pool workout:

We will start with water tread to warm up for 5 minutes:

👉🏽We will next move into our lap swim! 8 total reps with 40 seconds rest.
👉🏽When you complete the 8 reps / Rest by treading water for another 5 minutes in the pool!

NEXT:

We will move to our recover + muscular endurance portion of the workout. 

With little to no rest time perform our dynamic warmup in the pool! Short explosive movements - let’s get it!

- Warm up by treading water however you prefer 
- Relax / be playful / try new options!

A1: 5 Minute Water Treading

- Sprint down and back (length of the pool)
- Rest for 40 seconds in water after each rep (Hold onto wall but submerge yourself in the water)!
- After the 8th and final rep / Begin water tread for another 5 minutes to end out cardio session!

B1: 80 Meter Pool Sprint

B2: 5 Minute Water Treading

- Running forward with high knees for time or reps
- Increase speed as you feel comfortable
- Get as many reps as possible!

C1: High knees

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work). 

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

C2: A Skips

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - Use your foot opposite of the direction you’re going to PUSH yourself - replace

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

40 meters each direction!

C3: Lateral A Skips

Gain a rhythm

Perform an a skip forward pushing ground back and away from you - maintain sprinting mechanics here (this will take some work) - push your self through toes in ground to go backwards💪🏽

Coaching point:

Big knee drive, produce force into the ground, Tall posture, Doris flex the toe, quick short and explosive!

C4: A Skips Backwards

- similar rhythm / pattern to the A Skip
- draw as big of circle with your knee as possible 
- forwards + backwards 
- warming up our fast twitch muscle fibers 
- 40 yards / both directions

C5: Hip Circles

Perform a single max effort jump inside the pool / Rest 20 Seconds / Perform another max effort jump / 10 Total reps / 3 sets

D1: Max Effort Jumps

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Ryan

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Love the diversity of the exercises. 
70 min won't do it, was on for almost 3 hours 🫣😅🦾🦿🔥😁

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Goshhdayummm whoaaa. Them post workout endorphins hittin right. 🔥 fire workout coach

Jaime

It was good work. I had to modify some of the exercises due to the equipment I didn’t have.

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Great workout had to modify some exercises due to my limited equipment but bad ass workout 
Let’s get this money !!!

Recovery + Cardio Pool Workout

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