Hey guys,
The following is Phase 2 of the Windsurfing Training Program (WTP 3.0).
This Phase is a progression of what you’ve been doing the past 4 weeks or so. It also sets the table for what is coming up next… Something more dynamic.
I strongly suggest that you do the routine at least 3 times/week to get the max benefits of it.
As promised, I’ve tried to focus more on mobility and that is the reason why this sequence might take a little longer than 45 minutes.
Like always, I’m asking you to trust the progression to put yourself on top of the game for the upcoming windsurfing season.
Finally don’t forget to join the FB support group and to follow me on Facebook and Instagram for extra content.
Enjoy WTP 3.0!
PP
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— WARM UP–
W-1 TOTAL BODY EXTENSION
Super simple exercise that will trigger the whole body.
Try to get from a half knee flexion up to standing tall on your toes.
Stay smooth and relax.
Aim for 15 reps and move to W2
W2- QUADRUPED HIP CIRCLE
Standing in a quadruped position. Engage your core to isolate the hip that will perform the rotation.
Lower back should remains flat aka neutral spine.
Try to increase the range of motion over time
Aim for 4 to 6 reps back and forth / leg and move to W3
W3- PUSH BACK TO SPIDERMAN LUNGE
This combo motion will stretch your whole body.
Goal is to straighten your arms by pushing yourself as far back as possible without letting your knees touch hit the ground. From there take a big step forward and bring one foot outside your hands. Stretch the hip and hamstring before returning to the starting position.
Going dynamic is better but like all the other exercise, respect your own limits.
Aim for 4 to 7 reps / alternating leg.
Repeat the W1-W2-W3- sequence one more time (2 times total!)
A1- REVERSE LUNGE TO SQUAT (One leg at the time)
*Make sure, to begin with, your weakest leg.
** Good athletic stance.
*** Adapt range of motion with the squat, but try to go as low as possible.
It’s not a race so focus on quality vs quantity.
Aim for 4 to 8 reps / leg / side
Rest between 10 and 45 sec before moving to A2
A2-BEAR POS TO LOW SQUAT (dynamic)
*Stay as low as possible in a squat position.
** Smooth half burpee jump and come back to the low squat position.
Aim for 6 to 12 reps
Rest between 10 and 45 sec and move to A3
A3- PUSH UP
*Straight forward push-ups.
** Elbow close to the body
*** Hands at chest height
Try to lower your body in 2 seconds and come up fast
Aim for 6 to 35 reps
Rest between 10 and 45 sec and move to A4
A4- SCAP PUSH UP (2 options)
Here are 2 variations of the scapular push-ups.
Pick the one that you feel the most comfortable with… But make sure to really push yourself away from the ground as you are going up.
*Core should be triggered at all times and keep the hips slightly higher than the shoulders.
Aim for 6 to 12 reps
Rest 30 to 60 sec and repeat A1-A2-A3- A4 2 more times
B1-BEAR SIT THRU
This is a core exercise.
*Speed will come over time, but don’t cut corners with the range of the motion.
Aim for 4 to 10 reps/side
Rest between 10 and 45 seconds and move to B2
B2- SINGLE LEG DOWN DOG TO DIAGONAL TUCK
This will give you a mix of posterior chain stretch and working out the core.
*Go for a long spine, head between the shoulders in the down dog position.
** Keep the hips slightly higher than shoulders in the diagonal tuck position. Hold it there half a second and repeat.
Aim for 4 to 10 reps/side (one side at the time)
Rest between 10 and 30 sec before moving to B3
B3- COBRA TO W
*Think about squeezing the shoulder blades.
** Forearms are parallel to the ground AND parallel with each other.
*** Can hold the W position half a second and return to starting position
**** Feet can or can’t leave the ground.
***** Keep the head aligned with the spine
Aim for 6 to 15 reps
Rest between 10 and 30 sec before moving to B4
Rest for 45 to 60 seconds and repeat B1-B2-B3- B4 for 2 more times.
B4-SIDE PLANK ROTATION
*Shoulder over the wrist.
** Rotate between your toes and heels.
*** Video says a lot here!
Aim for 6 to 12 reps/side alternating
Rest for 45 to 60 seconds and repeat B1-B2-B3- B4 for 2 more times.
C1- OPPOSITE TAP OR ELBOW PLANK BIRD DOG
Opposite tap:
knees very close to the ground.
The core should be triggered at all times and only move the arm and the lower part of the opposite leg.
________
Elbow plank bird dog and variations:
Keep your hips a little higher than your shoulders.
Try to go long.
________
Aim between 6 and 12 reps/side (alternating)
Rest 10 to 30 sec and move to C2
C2- UNILATERAL DEAD BUG
Knees and shoulders bent at 90 degrees.
Extend the same arm and leg.
*Keep the back flat and go for a controlled tempo
Aim for 6 to 12 reps/side (alternating or not)
Rest 30 to 45 seconds and repeat C1-C2- one or two more times.
D1- SIDE PLANK REACH THRU
Elbow under the shoulder.
Try to reach in as much as you can, until you feel a mid-back stretch.
*Play with your foot stance to make yourself comfortable.
** Start with your weakest side
Aim for 3 to 8 reps/side
Rest 10 to 30 sec and move to D2
D2- PUSH BACK & “LIZARD MOVE”
*Keep the knees low in the push back motion
** Try to go long before starting the rotation.
*** Eyes should follow the hand.
Aim for 3 to 5 reps/side (alternating side)
Rest 30 to 45 seconds and repeat D1- D2 one or two more times.
–COOLDOWN–
Cooldown is where you are relaxing your body.
You can follow the timing in this routine (and repeat it 2 times) or do it at your own rhythm.
Here are the exercises.
0.07 – Cat-Cow
0.18 – Child pose
0.29 – Single leg down dog & scorpion
0.35 – Spiderman lunge & T-Spine rotation
0.44 – Half kneeling hip flexor stretch
0.52 – Half kneeling hamstring stretch
0.58 – Pigeon stretch
CONCLUSION
REPEAT THIS ROUTINE 2 TO 4 TIMES / WEEK
Great job finishing this second training routine.
One more time, I will review some key points:
1- Respect your physical limitations
2- Respect your own rhythm if the routine is too intense at the beginning
3- If you are experiencing any pain or discomfort during the effort: Stop immediately!
4- While training, put your ego aside and ignore are able to do.
5- If you have any questions, feel free to contact me