Warrior Workout 16/03/11

Claire from MatchFit Athletic has just sent me a copy of the exercises covered in last nights Warrior Workout session.

Session 1

Goals – Correctional Exercises, Prehab and Functional Patterns

Duration – 1 Hour

	Exercise	Intensity	Sets	Reps	Time
Warm Up	Skipping	Low			2 m
	Lying Mobility On Back: · Knee to opposite shoulder · Foot to opposite shoulder On Front: · Foot to opposite shoulder	Low		x10 on both legs	2m
	Animal Progressions 1. Opposite hand a foot 2. Same hand a foot 3. Hand walk and 2 foot bounce 4. Inchworms	Medium
Prehab	Shoulder Complex 5 moves low to high 1. Straight Arm Pull Back 2. Row 3. External Rotation 4. Posterior Fly 5. Overhead Pull Back	Low	3	10
	Squat Complex 1. Standard Squat 2. Sumo Squat 3. Close Squat 4. Band Resisted Squat	Low	3	10
	Lunge Complex 1. 4 Way Lunge – Both Legs 2. Star Balance – Both Legs 3. Calf Stretch – Both Legs	Low	5 3 3	1 1	30 s
	Ankle Complex 1. Up 2. Down 3. In 4. Out	Low	3	10
	Core Complex 1. Plank Supermans 2. T up and X up 3. Back Bridge	Medium	3	10
Mobility	Best Stretch in the World (Check out our blog for a video)	Medium	2
	Piriformis Squat	Medium	2
	Sumo Squat	Medium	2
	Pretzel Stretch	Low	3
	Lumbar Roll	Low	3
	Prone Calf Stretch	Low	3

From speaking to most of you that attended the class I know you found the information useful. Hopefully you can find some time to train the exercises by yourself. The more you train them the more lasting benefit you will get.

Remember its not about training harder its about training smarter.

The Warrior Workout sessions are FREE to all current members of Master St'James Black Belt Academy for the rest of the month. If you train consistently in them and implement the concepts and exercises your overall fitness and training will improve dramatically. I'm looking forward to the next one already.

See you on the Mats.

Tom

Gracie Barra Plymouth