A. Bodyweight Squat (10 times)
B. Forward Lunge (10 times)
C. Diagonal Lunge (5 times each side)
D. Downward Dog Yoga Pose (hold for 5 deep breaths)
1. Bodyweight Squat with Reach Overhead
3. Lateral Lunge
4. Single-leg Romanian Deadlift with Reverse Fly
Start with the warm-up. Starting with the bodyweight squat, move slowly through the range of motion that you feel comfortable. After a couple of reps, start moving through a larger range of motion to stretch your muscles.
If you are feeling a little stiff, you can hold the bottom position of the exercises for 2-3 seconds. Just make sure to keep perfect form at all times through the entire workout. Form is superior to the weight lifted or how fast the exercise is completed. If you are unsure how to complete any of the exercises, simply YouTube them and there are many great descriptions on there. Once warm, it’s time to start the workout. Perform the first exercise for 30 seconds, then rest for 30 seconds. Then move on to the second exercise, performing it for 30 seconds, then resting for 30 seconds. Complete all 5 exercises, then move back to the start. Perform the 5 exercises, 3 to 5 times through for a 15 to 25 minute workout. To make the workout more difficult, you can change the loading (add dumbbells, medicine balls, or elastic bands) or complete more repetitions during the 30 seconds.
1. What was your favorite thing about participating in the Olympic games?
It is a huge honor to wear your country's flag on your jacket, so that was very special to me. But additionally, the appreciation each athlete has for each other was amazing. The alpine skiers think cross country skiing 50km is crazy, while the cross country skiers think doing a 1080 in a half pipe is insane, while the freestyle skiers think skiing at 90 mph is ludicrous. It just shows how impressive all of the performances are and the skill level of the athletes in all of the different sports.
2. How do you keep athletes motivated in between games when the Olympics are years away?
I think not many people realize that all of the Olympic sports have annual circuits, with World Championships every other year. So there is still the pressure of the regular professional season, along with the big events such as World Championships, that keep the athletes in top form. Also, at the elite level, much of the motivation is internal. The athletes simply want to win everything, and be the best!
3. What's the best way for athletes, Olympic or recreational, to recover after a hard workout?
Stress is stress. The body responds to all stress in relatively the same way. So whether it is a big presentation or your daily workout, there are three mandatory recovery strategies. Proper hydration is key to keep your body's various systems balanced and performing well. Proper nutrition helps rebuild your body from the breakdown stress has caused. The simplest thing is to consume whole foods (mostly anything that grows!). And finally, you must get adequate sleep. For an average adult, 6-8 hours is usually recommended. A lack of sleep can cause impairments worse than alcohol intoxication. Elite athletes get upwards of 8-10 hours per night, with additional naps. We traveled to Sochi with over 100 memory foam mattresses, special blue lightbulbs, and noise cancelling headphones to make sure all of the athletes could maximize their sleeping.
To bring your recovery to the elite level, you will have to do a bit more to recover for a race later in the day or have peak performance the next day. A popular one, especially during the summer months, is to sit in an ice bath for 10 minutes. It is quite simple to accomplish. Simply fill your favorite Kohler hydrotherapy tub with only cold water, and then add 4-6 frozen jugs (use an old milk jug, fill 3/4 full with water, and throw in the freezer). You know it’s good when it is around 45 degrees. Then turn on the jets to make sure to you don’t heat up the water directly around your skin. Only stay in for 10-15 min, as a longer time will start to reverse the anti-inflammatory affect of the cold water.
Another recovery tool that is often overlooked, even at the elite level, is psychological recovery from an intense race. This can be very individual, from reading a book, to spending time with family, to simply relaxing. A great way to do this is to take some time to yourself in your Kohler VibraAcoustic tub. This can help free your mind, provides light compression from the water, and relaxes your senses to truly escape from daily stresses. Treat yourself to a little me time to recover and rejuvenate at the end of the week.
4. What's your favorite All-American kitchen or bath product?
My favorite product is the Kohler Moxie shower head. I like the simple and large spray pattern. But the speaker is a great addition. You can keep up with your favorite podcast, or start your day with your favorite music while you take a shower. But the speaker is great out of the shower too. I have taken it around the world to use at the beach or bring on the field before a game. It is even loud enough to use in a gym with 10 athletes to add some motivation to their workout.
Bob Poehling is a former United States Ski and Snowboard Association strength and conditioning coach who has worked with multiple medal winning athletes. We caught up with Bob for some inside information on the Olympics and what it takes to get there.