iSWOLation Workout Series: Week #1 - Sender One Climbing

Welcome to Week #1 of the iSWOLation Workout Series!

We know - it's been really hard with the climbing gym being closed. It has become one of our top priorities to ensure that our community can stay active during this time. In addition to our online virtual classes, our Sender One LAX Head Coach, Dom Barry, has put together a workout series for the upcoming weeks while we remain closed.

This guide is aimed to keep you moving and maintain a baseline of fitness, so no need to strap on your weights for this! Check out our other blog post for the full introduction of this workout series.
Each week we’ll have a new workout for you that will have a variety of exercises to help keep your body in shape. We'll also provide some exercise how-to videos that go along with each workout. You can view these videos and more on our YouTube Channel!
Aim to complete these exercises 3 days per week with 1 day of rest or cross training (a light run with your dog or bike ride around the neighborhood) in between each day you do this work out.

1. Warming Up

50 Jumping Jacks -
Smooth, controlled movements focusing on even movements and landing softly
10 Arm Circles -
Forward & Reverse Small/Med/Large Circles
5 Hip Circles

2. Activation + Stabilization

10 Scapula Push Ups x 1 Set
10 Second Handstand Walk Outs x 1 Set

3. Strength (2 Options)

Option #1
10 Elevated Feet Push Ups x 3 sets (1 min. rest between sets)
10 Push Ups x 3 sets - (1 min. rest between sets)
Option #2
10 High Knee Step Ups x 3 sets (1 min. rest between sets)
10 Bodyweight Squats x 3 sets (1 min. rest between sets)

4. Core

1 min Hollow Body x 3 sets (30 sec rest in between sets)
15 Side Plank Dips x 2 sets

5. Mobility + Supplemental

1 min Wall Slides I-Y-T
20 sec Thread the Needle x 2 sets (hold left and right sides)
20 sec Pigeon Stretch Each Leg x 3 sets (w/ 10 sec rest between sets)
40 sec Frog Stretch x 3 sets (w/ 10 seconds rest between sets)

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