Wednesday Workouts

Each Wednesday, performance coach Thomas Kochanoff will release a strength and conditioning workout you can do at home, complete with video demonstrations.

Week Two — Sept. 9

Activation and mobility

Two to three sets, rest as needed:

 

 

Stretch

  • Roll out with water bottle or foam roller, stretch as needed

Week One — Sept. 2

Activation and mobility

  • Arm circles: 20 circles each way
  • Body weight squats: 30 reps

https://www.youtube.com/watch?v=NBYUREDS718

Three to four sets, rest as needed:

Try each combo for reps then go onto next combo.

  • Three second lowering push-ups from either knees or toes
  • Lying dead bug: 45-60 seconds
    Notes: Keep ribs down for two second hold in extended position

https://www.youtube.com/watch?v=8uuFQYXaFsM

  • Bag loaded reveres lunges: 10-20 reps each side
  • Lying single leg lifts: 10-20 reps each side
    Notes: two second pause at top, don’t overextend hips.

https://www.youtube.com/watch?v=aVGsKPtmfjQ

  • Plank touches: 30-60 seconds
    Notes: minimize hip movement as you touch, lock hips level
  • Side plank: 20-40 seconds each side

https://www.youtube.com/watch?v=w6oVWrnJQhE

Stretch

  • Bretzel stretch: 30-60 seconds each side two sets
  • Roll out with water bottle or foam roller, stretch as needed

https://www.youtube.com/watch?v=CQ106g5Htyo