Sam Hanna (![[info]](https://www.insanejournal.com/img/userinfo.gif){kind=small} sam_hanna) wrote in ![[info]](https://www.insanejournal.com/img/community.gif){kind=small} omega_reality,@ 2011-10-31 18:11:00 |
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Who: Sam, Jenna, Kensi, Savannah, and Eliot
Where: Computers
When: October 31, 2011
Summary: New times for training
From: Sam
To: Jenna; Kensi; Savannah
Subject: Modified training
After some research, some help from the phys ed major and speaking to April, here's the new regime for the three of you:
Banned activities: Running, curl ups, sit ups, or any ab work that requires to be on your back, push ups, bouncing, severe stretching, breathing deeply and no hold your breath, no more than 30 minutes of aerobic or cardiovascular exercises at a time.
Aerobic activity: power walking, swimming or cycling. Walking to be done inside because asphalt puts too much pressure on the ankles. Being just the three of you, rotate as you guys want.
Other exercise necessary:
- pelvic rocks, sit aways, any ab work that can be done standing up. Also any exercise when you are on all four since it relieves back pressure and increases circulations.
- Alternative: push aways against the wall, pull ups, chest muscles exercise.
- Back exercises. Again because of the stress it puts, most of this should be limited to exercises that don't arch your back or weights.
- Leg exercise. I know we don't do many per se, but exercises to stretch inner thigh muscles and limber up the hip joints help in the delivery.
- Shoulder stretches or relaxation exercises taught
Having said that, this is the new schedule
07:30-08:00 Aerobic exercise
08:00-08:30 Strength exercises
08:30-09:00 Yoga
05:30-06:30 Self defense
20:00-21:30
Monday – Pool: 30 minutes swimming, 1 hour water resistant exercises
Tuesday - Range/ Gym: No more than 30 minutes shooting, 1 hour yoga (stretching poses)
Wednesday - Surveillance and counter surveillance will be played by ear depending on the activity.
Savannah will run the yoga/stretches/strength part. Eliot Spencer will do defense as soon as April and I can clear his plan.
Sam
From: Sam
To: Eliot Spencer
Subject: Modified training
I'm attaching a copy of the email that I sent Jenna, Kensi and Savannah with all the limitations they have to be incorporated in anything you want to teach them and maybe tomorrow you can give me that demonstration.
Also you'll stay on the same schedule as everyone else, however, as we said, the aerobic work can be done indoor until you can run outside. We'll make accommodations as needed.
Sam Hanna