Name: Playbook - Erik Bartell - W4/D3 Taper: Strength
Uploaded: 2022-05-22T20:49:21.811Z
Duration: 45 min
Description: W4/D3 Taper: Strength

We're continuing with our Taper today with some light aerobic and strength work.

Overview
Upper SMR
Upper Body Dynamic Warm Up
Bike
Strength Circuit


Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

Spend 10 minutes foam rolling:
Lateral Line
Upper Anterior Line
T-Spine
Should Sweeps on Foam Roller

1. Begin laying on your back atop the foam roller
2.  Focus on one side of the body at a time by leaning left or right
3. Moving toward the hip; use the opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the back until you're at your hips

Foam Rolling: Lateral Line

1. Begin laying on the floor prone with the underarm laying diagonally on a foam roller.
2.  Moving toward the center; use opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the chest.

Foam Rolling: Upper Anterior Line

1. Begin laying on the floor prone with the upper back laying horizontally on a foam roller.
2.  Moving north and south; use both legs to pitch, roll, rock, and slide along spine between the small of the back and the base of the neck.
3. Stop along the way to use the roller as a traction device to create extension through the t-spine and rib cage.

Foam Rolling T-Spine

1. Begin lying supine w/ your spine supported by the roller from your tailbone to your head.

(if using an 18" foam roller you'll need to suspend your hips and lower back off the ground) 

2. Starting with the shoulders and elbows at 90 degrees,

Shoulder Sweeps on Foam Roller

Upper SMR

3 Rounds
8x Alternating 3 Point Plank
5x Beast Opposite Limb Lift
5x Hanging Knee Raise
30 sec rest in between rounds

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

- Begin in a "Beast" position: Quadruped with knees hovering off floor 2-4" with a long spine
- Raise the opposite arm and leg off the floor and maintain for an inhale or exhale. You can progress to reaching out as shown here.

Beast Opposite Limb Lift

- Start hanging from a pull up bar.
- Raise the knees as high towards the chest as possible
- Tuck the feet in close to the body early in the movement.
- Return to a long hang, repeat

Hanging Knee Raise

Upper Body Dynamic Warm Up

This should be at an easy to moderate effort. Can carry on a conversation or speak in sentences.

Bike (RPE 3-6)

Use light to moderate weights for this circuit. Remember that recovery is key in this week.

4 Rounds
5x Assisted/Jumping Pull Ups or Banded Lat Pull Downs
5x Dumbbell Floor Press
5x Deadbugs
2min rest

- Use a 41"  band hung from the bar. 
- The band can be assisted from the foot, on the knees (progression)
- If you don't have a band, do jumping

*Can also do Banded Lat Pull Downs today instead *

Assisted pull-ups or Banded Lat Pull Downs

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- 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

Strength (RPE 3-6)

W4/D3 Taper: Strength

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

W4/D3 Taper: Strength

More workouts from Erik Bartell