Name: Playbook - Erik Bartell - W1/D4 Aerobic Capacity
Uploaded: 2022-05-25T00:58:31.821Z
Duration: 60 min
Description: W1/D4 Aerobic Capacity

1. Start tall reaching overhead. 
2. Spine curl down reaching for the toes, allowing the knees to bend only as needed to make contact.
3. Walk hand over hand into push up position.
4. Take a high step to the outside of one hand. 
5. Reach that same hand toward the  ceiling and take a rotation. 
6. Breathe here now.

High Reach to WGS

1. Return both hands to floor maintaining one foot in the high step
2. Drop into a modified push up to the floor, or as low as your flexability allows
3. You may use the foot to help raise out of the push up, or float it to make this movement more challenging

WGS to Spider Push Up

1. From a front plank, begin walking the hands back towards the feet.
2. Allow the knees to bend deeply as to keep the hips low towards the ground the entire way, walking bak to the bottom of a squat position. 
3. with as much foot contact a possible, align the spine vertically in the lowest possible squat you can.
4. Breath here now.
5. Slowly stand.

Walkout Retrun.

Dynamic Warm Up A

1. Movement should be steady state in for the form of walk/jog for time. Alternate events can be skierg or body in the case of lower body injury.
2. External load should be 10-25% of Bodyweight in the form of a training vest or rucksack.
3. Ideally there are elevation changes in your path.

Loaded Movement

1. Lying on your back, with hips and knees both flexed to 90 degrees, place feet on a wall about hips width apart.
2. Pressing the feet into the wall, lift the pelvis off the floor just a couple inches.
3. Tucking the pelvis (anterior), and flexing the lumbar,
complete  a 4.4.4.4 breath pattern. This is 1 rep.
4. Relax into the floor and repeat.

90-90 Wall Hip Lift

1. Begin in a tall Plank
2. With control, reach one arm out as far away from you as you can and return 
3. Without losing position, alternate between arms.
-coaches note: try to imagine holding a glass of water on your back without spilling.

Alternating Three Point Plank

Cool Down

W1/D4 Aerobic Capacity

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W1/D4 Aerobic Capacity

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