2010, Phase 4 Challenge Week

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Challenge Day #3 (Team Challenge)

1000 Rep Strength, 260 Rep Abs and Backwards Sprint Conditioning Challenge #3

Foam Roller & Mobility- 5min (20:10 each side)

1. Piriformis
2. Hamstrings
3. Calves
4. Bent-Over T-Spine Rotation,
5. Hip Swings Linear & Lateral (15seconds each leg)

*click here to watch a video

Movement Prep Warm Up-5min (50:10; switch ½ way)

1. Lateral Lunge to Internal Rotation
2. Bent-Over T & L
3. Drop Lunge Matrix
4. Straight Arm Bent Knee Bridge
5. Rotational Lunge

*click here to watch a video

Strength (20 minutes):  1000 Rep Team Challenge

1.  Diagonal Raise to Pivot (knee) x 24/30 reps each side
2.  Foam Roller Dumbbell Pull Overs x 48/60 reps
3.  2-Leg Towel Curl or Foam Roller Curl x 48/60 reps
4.  Kneeling Push Up Circles x 48/60 reps
5.  Anti-Rot Press (5 count), x 24/30 reps each side
6.  Jumping Jacks x 500/700 jacks

*click here to watch a video25

260 Rep Ab Finisher (not a challenge) (5min)

1. Foam Roller Supine Abduction / Adduction x 100 reps
2. Foam Roller Supine Flexion / Extension 6 inch Scissor x 100 reps
3. Foam Roller Anti-Extension x 20 reps
4. Foam Roller Anti-Rotation Right x 20 reps
5. Foam Roller Anti-Rotation Left x 20 reps

*click here to watch a video

Conditioning:  Backwards is the New Forwards Run, Skip or Walk

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64 lengths x 25 yards in 10 minutes

*click here to watch a video

Active Stretching-5min

Hold each stretch for 15 seconds at a point of moderate discomfort.

Complete all stretches 1 time in a continuous manner.

Superband 1-Leg Hamstring Pull SB 1-Leg Adductor Pull SB 1-Leg Hip Crossover Pull SB Side-Lying Quad Pull; repeat on opp leg ½ Kneeling Triceps Pull; repeat on opp side Partner Chest Push; repeat on opp side Partner 1-Arm Lat Pull; repeat on opp side Behind Back Overhead Shoulder Reach

*click here to watch a video

Individual Challenge (40 Minutes)

Your goal is to complete all 3 challenges in 40 minutes or less.

Record your time of finish after each part challenge.

Foam Roll:  5min (20:10)

1. 1-Arm Lat
2. TFL
3. Sartorious
4. High Knee Wall Drills
5. Arm Circles / Shoulder Rolls

*click here to watch a video

Movement Prep-5min (50:10)

1. Lateral Deep Squat
2. Hip & Toe Raise Circle Matrix
3. Drop Lunge Matrix
4. Bent-Over Y & W Raise
5. Plank w/ 1-Leg Towel March

*click here to watch a video

450/375 Rep Strength Challenge

1. 1.5 Squat x 50/60 reps
2. Dumbbell Row x 50/60 reps
3. Side Step Ups x 25/30 reps each side
4. Foam Roller Dumbbell Bench x 50/60 reps
5. Foam Roller / Towel Body Saw x 50/60 reps
6. Leg Lowering x 125/150 reps

Record time of finish

*click here to watch a video

38/75 Burpee Rollovers or 1-5/5-1 Rollover Sprint Pyramid Finisher

Inside = Burpee Rollovers x 38 / 75 reps or

Outside = Rollover Sprint Pyramid Up & Down x 1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1

Record time of finish

*click here to watch the burpee rollover video or here to watch the rollover sprint video

150/125 DB Swing Challenge

DB Swings x 125/150 reps Record time of finish

*click here to watch a video

Static Stretch-5min (15:5)  *Mats against wall (perpendicular)

Push Up Calf Stretch-Right Push Up Calf Stretch-Left Stride Back Hip & Toe Raise Prone Glute Push-Right Stride Back w/ Hip & Toe Raise Prone Glute Push-Left Supine Hip IR-Right Supine Hip IR-Left Side Lying T. Roll-Right Side Lying T. Roll-Left ½ Kneel Quad+Hip Flexor-R ½ Kneel Quad+Hip Flexor-Left Sumo Squat + Forearm Push Behind Back Overhead Reach

*click here to watch a video

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