September 6, 2019

5
Sep

September 6, 2019

GROUP WARMUP
2 sets –
5 toe-touch to squat
5 overhead plate stretch
5 foam roll wall slides
5 T-spine openers
5 goblet squats
McGill Big 3

BACK SQUAT/REVERSE LUNGE/HEX BAR DEADLIFT LADDER
10-8-6-4-2 reps of:
Back squat eccentric @50% (Tempo 4sec down fast up )
4 each side speed skater squats www.youtube.com/watch?v=q3uru-DX_EY
Hex bar deadlift concentric only (up fast, drop the bar) @back squat weight from above
*this is not for time rest as needed
*quality of movement only

SHOULDERS/BACK
3 sets-
8 seal/prone row
5 Each arm, 1/2 kneeing kettlebell bottoms-up press

MOBILITY 
2 sets – 
:30 frog stretch 
:30 each way, 3-way hamstring stretch 
:30 each side psoas stretch

Food for Thought Friday – The 4th Macronutrient

When tracking your food, hopefully you are focusing on quality foods and taking notice of carbs, fats and protein. I’d also like you to all pay attention to your fiber, I like to think of it as the fourth macro.

In short, as fiber passes through your intestines, it collects toxins, cholesterol particles and excess hormones while also moving food through the digestive tract. Fiber can do wonders for the body, including lowering cholesterol, regulating blood sugar and detoxification.

Excellent sources of fiber include legumes, avocados, berries, seeds, oats, sweet potato, whole grain pastas and breads, etc.

Everyone should strive for no less than 25 grams of fiber per day.