Training for 17-23 April

17 April

10 minutes warm-up mobility/control

Kettlebell swings

Deadlift

Side to side pull-up

Glute Hamstring single leg

Dumbbell chest press

side stepping heel raise and lower

vertical dumbbell press

Plyo/agility

side stepping with band fast

fwd shuffle with band fast

single leg hop

12.5 mountain bike

18 April

Double incline + 11 miles total

Hollow hold 24sx4

shoulder bridge 30sx4

Parallel squat 3x5

Kneeling side lift 3x5

Seated Russian twist 24x4

standing hip circles 10x4 Incline push-up 12x4

German arm swings 10x4

Tuck ups 5x3

Stiff legged Windmills 5x5

Vertical ring rows 12x4

Lat stretch 15sx4

Scapular shrugs 12x4

Hip Swivels 5x4

75 minute warm flow yoga

19 April

8.3 mile mountain bike

11.4 mile run with intervals for 6 miles

20 April

10 minutes warm-up mobility/control

Kettlebell swings

Deadlift

Side to side pull-up

Glute Hamstring single leg

Dumbbell chest press

side stepping heel raise and lower

vertical dumbbell press

Plyo/agility

side stepping with band fast

fwd shuffle with band fast

single leg hop

75 minute Yin Yoga

21 April

17.6 mile run

Hollow hold 24sx4

shoulder bridge 30sx4

Parallel squat 3x5

Kneeling side lift 3x5

Seated Russian twist 24x4

standing hip circles 10x4 Incline push-up 12x4

German arm swings 10x4

Tuck ups 5x3

Stiff legged Windmills 5x5

Vertical ring rows 12x4

Lat stretch 15sx4

Scapular shrugs 12x4

Hip Swivels 5x4

75 minute warm flow yoga

22 April

rest

23 April

9 holes walking golf

90 minute Athletic Recovery Yoga