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WTP 3.0 — Phase 2 —

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 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 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’s 2 variations of the scapular push ups.

Pick the one that you feel the most comfortable with… But make sur to really push yourself away from the ground as you are going up.

*Core should be triggered  at all times and keeping 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 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 align 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.

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 same arm and leg.

*Keep the back flat and go for a control 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.

–COOL DOWN–

Cool down 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’s 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 your 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

Finally don’t forget to join the FB support group