Name: Playbook - Erik Bartell - W3/D4 Aerobic Base
Uploaded: 2022-05-15T19:58:01.136Z
Duration: 70 min
Description: W3/D4 Aerobic Base

Today we're focusing on developing our aerobic capacity with a 60min effort at RPE 2-3. Keep in mind that RPE 2-3 is at a conversational pace. This lower intensity effort will help develop the aerobic foundation that will help us  drive us through both Murph and active recovery. 

Overview:
Dynamic Warm Up
Aerobic Capacity
Cool Down

Alternate Sides
3x on each side = 1 Round

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. Starting from the high step and WGS, return both hands to the floor and center your weight evenly between both feet.
2. Slowly lift both hands off the floor, keeping the rest of the body as low to the floor as you can (in a split squat) 
3. Reach overhead. 
4. Breath

WGS to Iso long Lunge

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 Spiderman Push Up

1. From a front plank, begin walking the hands back towards the feet.
2. Slowly stand.

Inchworm Walkback

Dynamic Warm Up

Choose an aerobic activity and perform at RPE 2-3. This should be a slower paced effort. Do not go faster than you can speak conversationally.  

Run
Ruck
Bike
Swim
Row
Ski Erg

60 min Aerobic Activity (RPE 2-3)

2 Rounds
4x 90-90 Wall Hip Lift
4x Alternating Three Point Plank
4x Deadbugs

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

- Begin in a tall plank
- With control, reach one arm out as far away from you as you can and return 
- Without losing position, alternate between arms.
- Both sides = 1 rep

Alternating Three Point Plank

- Begin supine with knees bent 90 degrees and arms raised overhead
- Straighten one leg and the opposite arm at a time
- Both sides = 1 rep

Deadbugs

Cool Down

W3/D4 Aerobic Base

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

W3/D4 Aerobic Base

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