warm up: 5 minute upright cycle followed by dynamic stretches | hamstring sweep the floor, walking knee to chest, standing quadriceps stretch, open + close gates for hips. (30 seconds each)
exercise1️⃣ - barbell paused squat (5 sets, 5 reps) | driving hips through at the top, pushing knees out on the downward motion for 🍑 activation; pause at the bottom for 1-2 seconds.
exercise2️⃣ - barbell romanian deadlift (5 sets, 5 reps) | focusing on a slow eccentric motion to fatigue the hamstrings, whilst driving hips through the bar at the top of movement. 🍑
exercise3️⃣ - dumbbell bulgarian split squat (4 sets, 6-8 reps) | keeping a neutral spine alignment, full range of motion with knee touching the floor, squeezing abdominals for stability.
exercise4️⃣ - prone hamstring curl (4 sets, 6-8 reps) | slow controlled repetitions, with a two second pause at top of motion to ensure optimum hamstring contraction)
exercise5️⃣ - trx assisted pistol squat superset with box step up knee t****t (3 sets, 6-8 repetitions each leg) | gripping ground with toes, using abdominals for stability, driving knee up and squeezing 🍑 for the box step ups.
exercise6️⃣ - leg extension superset with pause squat until failure😨 (3 sets, both until failure) | turning toes outwards on the extensions to activate vastus medialis (teardrop); push lower back into seat to activate abdominals👍
cool down🙌 - 5 minute treadmill walk followed by static stretches all held for 45 seconds | seated toe touch, kneeling lunge, quadriceps stretch, seated side tilt, knee to chest✅
👍🏽 positive coaching 👍🏽
i’m currently reading the level 2 coaches manual in preparation for my trip to the @usrowing annual convention. at the end of each module is a set of questions that i have to fill out in order to review the material and come prepared for the course next month. for the rest of the questions i referred back to the material, making sure i understood the details outlined in the chapter. but for this particular question about what it means to be a positive coach, i decided to speak from the heart:
“embodying positive coaching values means wholeheartedly honoring the sport and what it represents over any desire to win by any means necessary. it means looking at the bigger picture of how sport can bring athletes together, young and old, in order to grow and thrive in an environment fostered by teamwork, commitment, and passion. by being a positive coach, you are actively adding to that environment with an encouraging/supportive attitude, respect for your athletes & competitors, and a desire to continue to learn and grow.”
how do you define positive coaching? who comes to mind when you think about positive coaches that you value within your own life?