Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI
Warm-Up
Watch the Standard Warm-Up Video Here
Then:
Workout:
No standard warm-up, right into the stations after demo’ing for the station #1! Lead members through each one. Their rest will be the time it takes to explain the next station.
Full Body Recovery Stations!
5 Minutes at each station, work at a nice and easy pace doing as many rounds as possible in that 5 minute window, not at a maximal pace.
Start each 5 minute station with a 200m row, only row 200m once each 5 minute station.
Station 1: Mobility!
Row 200m then:
5 Cat/Cows
5 World’s Greatest Stretch + Rotation each side
Station 2: Glutes!
Row 200m then:
10m Lateral mini band walk d+b in station (band just below knees)
10 Mini band hip bridge extensions (band just below knees)
Station 3: Core!
Row 200m then:
10 Toe Touches
10 Second Hollow Body Hold
5 Hollow Body Rocks
Station 4: Lats!
Row 200m then:
10 Band Pull-Aparts
5 Side Plank Rotations each side
Station 5: Shoulders!
Row 200m then:
5 I, Y, T raises (add 2.5-5lbs plates if possible)
10 Alternating shoulder taps
Stimulus Goal:
Why Do This Workout?
To move your body actively in an actual active recovery Thursday format ;).
You’ll feel engaged and recovered when this workout is all said and done.
Volume and Feel: Nice and easy throughout. Try to make it 2-3 times through each prescribed set of activities in each 5 minute station after the 200m row is complete.
Specific warm-up focus: Overview of next station coming up.
Scaling Options: Lighter band for mini walks.
At Home Options: 1 minute of cardio of your choice to start each station. Single leg abductions if no mini band for lateral walks. Scapular push-ups if no strength band for pull-aparts.
