Paula Bemis |
Online Sessions
This Training Month - first invoice date April 22nd; second invoice date May 1st
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April 21st
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April 22nd
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April 24th
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April 27th
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April 29th
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May 1st
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May 8th
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May 9th
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May 11th @ 5:30pm
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May 13th @ 1pm
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May 16th
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May 18th @ 5pm
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May 20th @ 8:15am
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May 22nd @ 9am
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May 26th @ 4pm
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May 27th @ 8:15am
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May 30th @ 10am
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May 31st @ 10am
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“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
April Goals
1. Increase upper body strength.
2. Increase the number of days each that I do core exercises at home.
3. Increase to where I am doing two workouts on my own.
4. Reduce and eventually eliminate bored snacking and eating.
5. Mobility of some variation of every day.
2. Increase the number of days each that I do core exercises at home.
3. Increase to where I am doing two workouts on my own.
4. Reduce and eventually eliminate bored snacking and eating.
5. Mobility of some variation of every day.
Muscular Endurance Tests |
Strength Tests |
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Aerobic Capacity Tests
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10 Minute Walk Test
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1600m Row
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0.5 Mile Bike Sprint
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0:15 Bike Sprint, Max Meters
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7/6/19
0.45 |
Value
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1/5/20
1:44 |
Value
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1/2/20
0.53 |
Skill & Movement Proficiency Tests
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Benchmark WOD A
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Benchmark WOD B
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Benchmark WOD C
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1/8/20
23:48 |
8/14/19
Row: 16, 17, 18, 20 Physioball Squats: 24, 25, 27, 28 Physioball Press: 21, 22, 24, 28 KB Upright Row: 22, 23, 26, 29 Total: 370 |
5/11/20
Total Reps: 264 |
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4/24/20
18:05* PR! |
Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
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50, 40, 30, 20, 10
Alternating Low Box Step Ups 25, 20, 15, 10, 5 Incline Modified Push Ups (second) Side Plank |
4 Rounds - 1:00 per movement
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12 Minute Time Cap
400 Step Ups EMOM: 3 Push Ups |
Church can take many forms....
.....like the time of day you finally get to workout :)
Mobility Homework
1 Set 1:00-2:00 on each side of the following:
Hip Flexor Smash
Glute Smash
Low Back Smash
Hip Flexor Smash
Glute Smash
Low Back Smash
2 Sets:
10 T-Spine Sit Ups
1:00 each Lat Roll
2:00 each Rhomboid Smash
10 T-Spine Sit Ups
1:00 each Lat Roll
2:00 each Rhomboid Smash
1 Set 1:00-2:00 each of the following:
Hip Flexor Smash
Quad Foam Roll
Glute Smash
Low Back Smash
Hip Flexor Smash
Quad Foam Roll
Glute Smash
Low Back Smash
1 Set: 3:00 each
Low Back Smash
Glute Smash
Hamstring Floss (with the band on the ground - bend and push at 3 angles)
Low Back Smash
Glute Smash
Hamstring Floss (with the band on the ground - bend and push at 3 angles)
2 Sets: 1:00-1:30 of each
Calf Roll
Quad Roll
T-Spine Sit Ups
Hip Flexor Smash
Calf Roll
Quad Roll
T-Spine Sit Ups
Hip Flexor Smash
This Month
Warm Up & Mobility
Part A.
2 x 1:00 Glute Smash
2 x 1:00 Hip Flexor Roll
2 x 1:00 Quad Roll
2 x 10 Contract Relax Elevated Pigeon
Part B.
10 Glute Bridges
10 Straight Arm Plank Marches
10 (total) Banded Deadbugs
2 x 1:00 Glute Smash
2 x 1:00 Hip Flexor Roll
2 x 1:00 Quad Roll
2 x 10 Contract Relax Elevated Pigeon
Part B.
10 Glute Bridges
10 Straight Arm Plank Marches
10 (total) Banded Deadbugs
"You're Going to Have One Psoas"
12, 16, 20, 16, 12
Banded Physioball Wall Squats
Alternating Box Step Ups
Banded Feet Elevated Glute Bridges w/ Red Band
DB Physioball Press
then...
3 Sets
1:00 Wall Sit
10 Physioball Wall Squats
Banded Physioball Wall Squats
Alternating Box Step Ups
Banded Feet Elevated Glute Bridges w/ Red Band
DB Physioball Press
then...
3 Sets
1:00 Wall Sit
10 Physioball Wall Squats
Mobility
2 x 1:00 Lat Foam Roll
2 x 1:00 Pec Orb Roll
2 x 1:00 Hip Flexor Orb Roll
2 x 1:00 Pec Orb Roll
2 x 1:00 Hip Flexor Orb Roll
Warm Up
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Part A.
1 x 7 each Rotator Cuff Alphabet (ITYWA) 1 x 10 Band Pass Throughs 1 x 10 Band Pull Aparts 1 x 10 Band Pass Throughs 2 x 10 Contract Relax Band Shoulder/Lat Stretch 1 x 10 Banded Foam Roller Wall Slides* focus on serratus activation |
Part B.
3 x 20 Banded Overhead Tricep Extensions 3 x 20 Banded Bicep Curls 3 x 20 Banded Wall Post Rows |
Workout
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20 Minute Time Cap
3, 6, 9, 12, 15... Floor Press @ 18# 3, 6, 9, 12, 15... Band Tricep Pull Downs 0:10, 0:12, 0:14, 0:16, 0:18... Banded Anti-Rotation (each side) 0:10, 0:12, 0:14, 0:16, 0:18... Deadbugs (total) Total Rounds + extra reps: 7 + 24 |
Wrist Pain Level = approximately 3-4 with no activity
Wrist Pain Level = approximately 5-6 in weighted flexion Right Knee has been bothersome = approximately 5 and that is with no activity Right Shoulder has also had sporadic sharp pain with no activity = approx. 5 |
Warm Up & Mobility
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Part A.
Plantar Fascia Roll Transverse Arch Roll Alternating Calf and Achilles Stretch Part B. Orb Hamstring Roll Orb Hip Flexor Foam Roll Orb Pec Roll Peanut Low Back Smash Part C. 10 Kneeling Adductor Stretch 10 Quad Stretch 10 Good Mornings (without back extension) |
Right shoulder and right knee woke her up a couple times last night.
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Workout
Every 3 Minutes on the Minute for as long as possible
25 Step Ups
20 Banded Post Rows
15 DB Bicep Curls
10 Single Arm Presses
25 Step Ups
20 Banded Post Rows
15 DB Bicep Curls
10 Single Arm Presses
Warm Up
Hip Flexor Roll
Hamstring Roll
Quad Roll
1:00 Low Box Step Ups
6 Reverse Lunges
10 Quad Stretch
1:00 Medium Box Step Ups
6 Reverse Lunges
10 Figure Fours
1:00 High Box Step Ups
6 Reverse Lunges
10 Good Mornings
Hamstring Roll
Quad Roll
1:00 Low Box Step Ups
6 Reverse Lunges
10 Quad Stretch
1:00 Medium Box Step Ups
6 Reverse Lunges
10 Figure Fours
1:00 High Box Step Ups
6 Reverse Lunges
10 Good Mornings
Tomato, Tabata
8 Sets of 0:20 Work, 0:10 Rest - Complete one movement before moving to the next.
A. Reverse Lunges, Iso Pulse (right)
B. Reverse Lunges, Iso Pulse (left)
C. Hamstring Bridges
D. Banded Overhead Tricep Extensions
E. Single Arm DB Row, right
F. Single Arm DB Row, left
G. All Fours Knees Hover & Hold
A. Reverse Lunges, Iso Pulse (right)
B. Reverse Lunges, Iso Pulse (left)
C. Hamstring Bridges
D. Banded Overhead Tricep Extensions
E. Single Arm DB Row, right
F. Single Arm DB Row, left
G. All Fours Knees Hover & Hold
Warm Up & Mobility
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Part A. - Spend time as needed
Hamstring Roll Glute Smash Banded Hamstring Lock Outs Contract Relax Supine Figure 4 |
Part B. - Spend time as needed
Hip Flexor Roll Pec Smash Kneeling Hip Flexor Stretch Kneeling Adductor Stretch |
Part C. - McGill Big 3
1 x 10 Curl Ups 2 x 0:25 Side Plank 1 x 10 Bird Dogs |
Workout: Benchmark A
Previous Best, 18:05 (4-24-20)
50, 40, 30, 20, 10
Alternating Low Box Step Ups
25, 20, 15, 10, 5
Incline Modified Push Ups
(second) Side Plank
Total Time: 17:10 (modifications 18# floor press)
50, 40, 30, 20, 10
Alternating Low Box Step Ups
25, 20, 15, 10, 5
Incline Modified Push Ups
(second) Side Plank
Total Time: 17:10 (modifications 18# floor press)
Warm Up & Mobility
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Part A.
Pelvic Reset T-Spine Sit Ups 90/90 Alternating Hip Stretch Part B. 1:00 ea Supra-Patellar Pocket 1:00 ea Foam Roll Quads 10 Tacked Down Tendon Thumb Raises 1:00 ea Wrist Mobility |
Part C.
10 Band Y's 10 Band Pull Aparts 10 Band Pass Throughs 7 ea Rotator Cuff Alphabet Part D. 20 Band Walks, right 20 Band Walks, left 10 Banded Glute Bridges 10 Side Lying Clam Shells, right 10 Side Lying Clam Shells, left |
Workout
2 Sets
20, 16, 12, 8 (rest 0:10 between)
Banded Feet Elevated Glute Bridges (highest stepper)
Seated Banded Rows (on the ground, band around feet)
Side Plank, right
Side Plank, left
All Fours Hover & Hold
Overhead Tricep Extensions
20, 16, 12, 8 (rest 0:10 between)
Banded Feet Elevated Glute Bridges (highest stepper)
Seated Banded Rows (on the ground, band around feet)
Side Plank, right
Side Plank, left
All Fours Hover & Hold
Overhead Tricep Extensions
Notes
Seated banded rows completed while sitting on stepper using orange band.
