{"id":15039,"date":"2014-06-04T12:30:00","date_gmt":"2014-06-04T16:30:00","guid":{"rendered":"https:\/\/dev.sportspecialists.ca\/?p=79"},"modified":"2014-06-04T12:30:00","modified_gmt":"2014-06-04T16:30:00","slug":"week-10-challenge","status":"publish","type":"post","link":"https:\/\/sportspecialists.ca\/fr\/2014\/06\/04\/week-10-challenge\/","title":{"rendered":"Week 10 Challenge"},"content":{"rendered":"<p><span style=\"line-height: 1.6em;\">Always start your workout with a warm-up. Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. Stretching moves a joint through its full range of motion, however it does this passively and does very little to increase the temperature of muscle. The warm-up should be active and move the joints through their full range of motion. The warm-up progresses from low intensity towards high intensity.<\/span><span style=\"line-height: 1.6em;\">&nbsp;<\/span><\/p>\n<p><strong>Park Workout<\/strong><\/p>\n<p>Complete the following circuit 3 times, 3 times\/week.<\/p>\n<ul>\n<li>Single Leg Prone Jack Knives (Foot on Swing): 10x<\/li>\n<li>Low Frog Jumps: 15x<\/li>\n<li>Push Ups with legs on bench: maximum<\/li>\n<li>Burpees: 20x<\/li>\n<\/ul>\n<p><strong>Running Workout<\/strong><\/p>\n<ul>\n<li>1 run of 8km and 2 runs of 6 km each<\/li>\n<\/ul>\n<p>Post your workout time, questions, and your comments below.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Always start your workout with a warm-up. Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. Stretching moves a joint through its full range of motion, however it does this passively and does very little to increase the&#8230;<\/p>\n","protected":false},"author":2,"featured_media":13503,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-15039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 10 Challenge - Sport Specialists<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportspecialists.ca\/2014\/06\/04\/week-10-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Week 10 Challenge - Sport Specialists\" \/>\n<meta property=\"og:description\" content=\"Always start your workout with a warm-up. Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. 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