Workout of the Day:
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare score to March 6, 2009.
Foam Rolling: Thoracic Spine (Upper Back)
Written by Calvin Sun
Yesterday we discussed the benefits of using a foam roller to help release your thoracic spine. Today we will look at the next step, a more aggressive way to release and mobilize your t-spine.
After you roll out your upper back with the foam roller, grab a set of taped lacrosse balls. Be sure to position the balls so that your spine rests in the gap (see picture above). The idea is to roll out your thoracic erectors and not mash your vertebrae. You can begin simply by rolling with the same technique described in yesterday’s blog post.
The lacrosse balls will provide a much deeper level of myofascial release. From there, we can progress to our t-spine mobilization.
1. Start with the balls aligned properly on the middle of your back and your head touching the floor. Your arms should be at a 45 degree angle to the floor.
2. Perform 3 to 5 mini-crunches, each time returning the back of the head to floor and keeping the arms at 45 degrees.
3. Roll toward your upper back 1 to 3 inches and repeat step 2. Continue until you reach the traps.
*Do NOT roll your cervical spine (neck) or your lumbar spine (lower back), these are areas that don’t require increased mobility.
This thoracic spine mobility drill takes only a few minutes so you can easily fit it in before class. If you can’t make it to the gym early, take a few minutes after class and roll out your back. If you are still not sure how to perform this drill, feel free to ask one your coaches for some assistance.