WOD 4/3 - How to Build Your Daily Workout

December 13, 2007 by jleeger.

Here’s a good template to use for your daily workout:

Muscle Activation (more about that later)

Core Stabilization (low-back exercises, any static abdominal exercises, etc.)

General Warmup

Main Workout

Foam Rolling

Stretching

We haven’t discussed stretching a lot, but it is something that is critical, and something you should be doing, if not every day, at least after every time you work out.  Research has shown that static stretching before activity leads to decreased muscle-firing rates, so if you do static stretches, save those for after everything else.

Here’s the workout today:

10 Tiangan your choice - go as slow as you can

50 Pushups

10 Jiben Shoufa your choice - again, as slow as you can, focus on the movement

20 Pullups

30 Sprinter Situps

10 1-leg squats ea. leg

Repeat 3x.  Rest as much as you need to, and change the tiangan and jiben each round.  After all that, take a few deep breaths and do:

2 minute static  San Ti Shi hold.  Try to get your posture perfect - sit back as far as you can, let your low-back flatten out like a sitting bear’s, the top of your head is pulled straight up, your body is completely relaxed, with all your weight resting on one leg.

Foam roll yourself, stretch, and relax!

After all that, take a day off tomorrow!

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