Saturday 3/15/2025
Latest Blog
https://www.ericjustin.com/blog/why-the-glutes-are-the-most-important-muscle-you-should-be-training
Scripture
“And therefore will the LORD wait, that He may be gracious unto you, and therefore will He be exalted, that He may have mercy upon you.
-Isaiah 30:18
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
GPP
For Time:
5 mile air bike
50 sit ups
Notes
Air bike: Set seat to a height where you have a small bend at the knee when peddling down. Sit ups: Complete traditional style with arms crossed and feet flat, rep counts when elbows go over knees
Accessory
2x10 single arm rows
SPP
This is where you add in your goal specific or weakness training.
Add a small amount of practice/training before or after workouts.
View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
Aerobic Conditioning
Scheduled every Thursday, these days are meant to work low-moderate heart rate zones and further develop the oxidative system. If you would like to progress in this area without over training complete 1-3 sessions a week (including Thursdays session). Ask us for additional guidance
Cool down
2 minute standing hamstring stretch
Complete additional stretches, SMR and/or active recovery as needed
Additional
Always focus on technique first, this will raise the ceiling of your long term performance and keep you injury free. Next comes intensity, adaptation only occurs when something is hard enough for the body to change.
On days you feel good hit the workout hard, on days you feel not great dial it back and focus on being very technical and controlled. Some days you might just need to change it up, get out and go for a swim, paddle board, play a sport, etc.
Spring Community Workout: TBA