Stair Workout: Week of 6/16/14

Find a staircase with at least 40+ steps.  I use the Boulder High stairs next to the track (~60 steps or so).  Someone who knows Denver can point the Denver folks toward some good stair options.  This workout is an adapted version of Catt's stair workout from previous seasons.  I placed core work in between stair sets instead of at the end, and I added some lateral explosive exercises.

If you are feeling tweaky or that your body needs a break, then rest, stretch, and roll instead of doing this workout.  Ask if you have questions, and again, be smart with your bodies!

Warmup 
Jog/Bike, Choose your own adventure dynamic stretching

2 x 20m of slow, easy high knees

2 x 20m of slow, easy butt kicks

2x20m lateral skips (go slow, focus on your form and exploding off of your outside foot.  If you have that down, focus on exploding off of your inside foot.)

2x20m lateral crossover skips

Review this video to make sure you're focused on the right form: https://www.youtube.com/watch?v=0icQqwDDZYw

Stair Sets

Take lots of rest between each set of stairs below, and keep your body upright (don’t lean forward into the steps).

1 warmup flight, start slow and gradually increase speed to top of flight, taking every step

4 flights while taking the stairs one at a time, as fast as you can. Bring your knees up high (at least waist level) with each step, and lean back.

2x8 plank pushups, alternating arms

4 flights of taking the first 10 steps one at a time, then the rest of the flight at 3 steps at a time.

2x30 seconds dynamic plank (10s moving arms, 10s moving legs, 10s moving all appendages)

4 flights of leaping as many steps as you can with each stride while keeping a steady speed up the entire flight.

1 tabata of Sophie's transverse abdominus clenching/kegels

2 flights of hopping up on one foot (same foot the whole way, switch feet for second flight)

1 set of Sophie's dynamic side planks, each side

2 flights of jumping off two feet, taking as many steps as you can with each jump.

2x8 plank pushups, alternating arms

4 flights while taking the stairs one at a time, as fast as you can. Bring your knees up high on each step, and lean back.

Warmdown, Stretch, Throw if you have a buddy