Flexibility is very important. Depending on how you fare on the functional movement tests during class will determine on where you may need to focus on for your stretching program.
Below is the assessment video that goes along with the PDF above. I created this video years ago to help others do an at home assessment. Because we are doing this class online we are not able to do the skin fold calipers for body composition/body fat onsite. Body fat is a measure of health as we will discuss during class.
Additional Resources - Click on what you wish to open below.
The healthy body blueprint is a must open as it has example meal plan and other helpful information.
Weekly Workout Log - PRINT 12 OF THESE- THIS IS GREAT FOR TRACKING WHAT YOU WILL TURN IN TO SCOUTMASTER AT END OF 12 WEEKS - YOU WILL NEED TO TRACK THE FIRST WEEK AND NOT BE BEHIND AS WE WILL GO OVER THIS AS WELL AS WHAT YOU HAVE WRITTEN YOUR WORKOUTS TO BE FOR THE NEXT 12 WEEKS ALSO KNOW AS YOUR PROGRAM.
As you are supposed to be creating a workout plan to follow for the next 12 weeks for this badge may this info help you to see an example of a program. This is my workout from last week. I will follow a weight program with specific exercises for 6 weeks. I typically do strength training 2-3 times per week. Rest 1 day per week and do cardio 5-6 days per week.
While you are writing your own workout here is my workout from last week: (currently I am not training for any upcoming races but just general fitness)
Monday: weights and running sprints.
Run 1 mile warm-up on treadmill, sprint 4 quarters between weight sets (total run 2 miles). Squats 50 lb dumbbells each hand 2 x 12 reps, 55 lbs x 10 reps
Pull-downs overhand grip 105 lbs 3 x 10-12 reps
dumbbell bicep curls 25 -2 x12 reps, 20 lb x 12 reps
dumbbell shoulder press 25lbs 2 x 12 reps, 20 lbsx12reps
cable weighted ab twist 50 lbs x 15 reps each direction x 3 sets
plyometric lateral staggered lunge of 2 boxes
inner thigh cable 50 lbs - 2 sets 50 reps
core exercises
stretch - intense and holding longer
additionally: stretch easy before starting day and ending day about 3-5 minutes
Tuesday: stationary bike 30 minutes (10 minutes easy then 20 minutes sprints) stretch
(usually i swim 1 mile but since pool is closed for corona it's a no go)
Wed: run 5 miles 45min, headstands, foam roll, stretching
Thurs: warm up 10 minutes (3 miles) on stationary bike
1 leg squat to bench
Bent over row with twist dumbbell 35 lb 3 x 12 reps
Leg extension 180 - 3 x 12 reps
Tricep overhead extension 35 lb plate x 15 reps, 45 lb plate 2 x 15 reps
cobra 2 sets of 15 reps
core exercises incorporating mobility movement patterns
Lateral raises - shoulders 25 lbs 2 sets x 12 reps, 20 lbs x 12 reps
T-Rotations - shoulders 25 lbs x 12 reps, 20lbs 2 sets x 12 reps
1 Leg ball curl for hamstrings 2 sets of 20 reps
wall sits with 1 leg raise 3 sets of 1 minute hold then bicep curl and raise 1 leg for 20 reps (2 sets)
reverse fly - band 2 sets x 20 reps
lunge knee to floor 25 lbs 2 x 15 reps
foam roll then stretch
stretch before starting day and ending day about 3 minutes
Friday: 30 min of bike sprints on spin trainer then 15 minutes of ski erg machine and then headstands and stretching. later in afternoon roller blade 2.85 miles easy
Saturday: cross training interval workout with bands, curb, jump rope and run
total jump rope 1000, curb taps 2 sets x 25 reps, plank jacks for outer thigh red band 2 x 25 reps, wrap band around lamp post chest twist with lunge, tricep kick backs, bicep curls, out and in squat and band 3 x 20 reps, side lunges to curb 3 x 20 each leg. sprint 4 quarters to total 7 7:14 mile pace.
stretch before bed 3 minutes
Sunday: rest/stretch easy before starting day and ending day about 3-5 minutes
other occasional cross training sports peppered in for other weeks: golfing, tennis, kayaking, running stairs
Our mission is to inspire optimal health & wellness through: empowerment, education, coaching & training in a safe and non-intimidating atmosphere. We evolved to included healing arts services to bring about whole body alignment.