Friday 140925

Bench Press 3-3-3-3-3

then

2 x 20 reps @ 40% of 3 RM
as soon as finish 20 reps, hold chin over bar for 30 seconds accumulation

Post load to comments or BTW

Friends that mobilize together…Gina and Carmen showing their friendship through mobility!

Friends that mobilize together…Gina and Carmen showing their friendship through mobility!

 

MOBILITY WEEK 2: CALVES

#1 – SNEAKY SNEAK MOBILITY CHALLENGE – The goal is to accumulate 10 minutes per calf simply doing some heel chord stretching.  Do this stretch in 1 minute increments per calf so you don’t get bored.  You can do this stretching anywhere, the office, your house, grocery store:), and of course the gym.  All you will do is find a slightly elevated surface, stick the ball of your foot on it, and do some static heel chord stretching.  THE KEY is to make sure your ankle does not cave in, that you aggressively drive your knee out.  If that ankle starts to cave in, you are not stretching your calf anymore, just looking crazy at the grocery store.

#2 –  Lacrosse Ball Calf Mash – Grab yourself a lacrosse ball and a seat on the floor.  Cross one leg over the other and begin to mash the ball in the area right below the tibia. Once you find a sticky point, do some ankle rotations and bend/flax your ankle. Do this for about 2 minutes on each calf.  Watch the video below for a better explanation.


#3 – Barbell Calf Mash – This is also included in the video above.  Grab yourself a barbell and 2 plates (weight does not matter) and load the bar.  Now you will just lay one calf across the bar, cross the other leg over and reach forward to grab the bar.  With your hands, roll the bar slowly up the calf.  If you find some pain (shouldn’t be hard to find), do some ankle rolls and toe flicks to loosen up that tissue!! THIS ONE IS AWESOME but do not do it before a workout, save this for after or a rest day.

#4 – VooDoo Floss that Ham Hock – The voodoo band is a brilliant innovation in mobility!!  You can voodoo band nearly any limb on your body.  For the calf, you will start wrapping the band at the bottom of the meaty part of your calf and wrap up towards your knee.  Do not wrap your knee, just keep it right below your knee.  The band should be pulled at about 50% tension and each wrap should cover 50% of the previous wrap.  Once the calf is wrapped, find an elevated surface and do about 20 calf raises, focusing on putting the most pressure on the wrapped calf.  Do the same to the other side.  CAUTION:  If you feel numbness or tingling, unwrap right away!  We don’t want to mess with the nervous system.

VERVE UPDATES:

-VERVE LADIES NIGHT TONIGHT!!  Come to the Infinite Monkey Theorem anytime after 5:30pm.  We have the social table reserved!

-Workouts offsite tomorrow @ 9am and 10am.  They will be a Riverfront Park at 19th and Little Raven.

-EOD Fundraiser next Saturday!!  All are welcome, we just ask a small donation in lieu of a drop-in fee.  To learn more about the cause that is near and dear to some of our members’ hearts, go here.

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