Christopher Wolfgang Mauch makes really really pretty pictures.
But sometimes he also makes really, really fun music.
And lucky for us last night he “found” this 20 minute mix that he made “hiding” in his ipod.
Is that the DJ’s version of finding a crumpled $20 bill in the pocket of a pair of jeans you haven’t worn in months? Delightful!
DOWNLOAD YOURS here:
“Ready in Twenty”
http://chriswolfgangmauch.com/Mixes/cut-throat_mauch_OCT_20Minimix.mp3
Warmup: (4minutes)
- Cat-Cow 20
- Downdog with Calf Stretching 10 breaths
- “Worlds Greatest Stretch” – definition at bottom 5 per side
At 4minutes in the BPM’s start to bump up a notch so now its time for
Activation Drills and Plyometrics: (4minutes)
- Glute Bridging 3x 10
- Jump Squats 3×6
- Dance Party in Full Swing by Minute 8 so get a warmup lap in
Run at a MODERATE Pace for 2 minutes (2 minutes)
- Now time to up your Intensity….
High Intensity Intervals. Aka RUN bitches!!! (10 Minutes)
- 1 minute work AFAP
- 1 minute Rest.
- Repeat Sprint / Rest 4 times for a TOTAL of 5 sprints and 5 rest periods.
AFAP = As Fast As Possible!!!
1 minute rest = slow your ass down to a walk, catch your breath and get ready to go again
Cooldown
- Repeat Downdog to Stretch out Calves
- Quad Stretch
- Hamstring Stretch
TERMS
Worlds Greatest Stretch: (from Athletes Performance)
Take a Large Step forward with your left leg, as if doing a lunge. Place your right hand on ground outside of your left foot and support your weight on the hand.
Take your left elbow and reach down to your instep (forward leg) while keeping your back knee off the ground. Then move your left hand outside your left foot and push your hips stright to the sky, pulling your toe up toward your shin. Finally, step forward forward into the next lunge and repeat on the opposite side.
Glute Bridge
Lie faceup on the floor with knees bent 90 degrees and feet flat on the floor. Bridge your hips toward the ceiling by firing your glutes. Only your shoulders and heels remain on the ground. Maintain a strong contraction. Hold, then lower your hips toward the floor and then repeat.
Squat Jump
Stand with your feet wider than your hips and your hand on your head. Sink your hips down until your thighs are parallel to the fround. Your chest is up and your tummy is tight. Jump – exploding from your hamstrings and glutes. Extend your ankles, knees, and hips completely to a straight line and land SOFTLY in the same starting position.
