Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Coaches notes: On the leg kicks, maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing in each kick. Strength: [...]
ACTIVE RECOVERY DAY! Warmup: 10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP: 1k row 10 wall walks 5 ring swings + pull to hip in hollow position *3 min REST btwn each round *record times each set + Cooldown: 5 min yoga flow + Recover Mobility
Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Beat swings 15 Meter butt kicks 15 Meter high knees Coaches notes: Make sure to maintain focus on controlling through your shoulder girdle and lats on your beat swings. Think about pushing and pulling on the bar through the meaty part of your hand on [...]
Warm-up: 5:00 of shoulder, lat, and trap tissue work then 2 Sets of: :20 Seated arm pumps 10/10 Single leg hip thrusts Thoracic warm-up Coaches notes: On the single leg hip thrusts get your body positioned with your shoulder blades on the side of a bench with the barbell at your hip crease. Center your supporting leg [...]
TODAY IS REST DAY! Recover Mobility
ACTIVE RECOVERY DAY! Warmup: 10 min row/assault bike- EASY + 10 min dynamic stretch + x 25/arm windmills x 10/arm TGU + A) FT: 2k Row Immediately into: 20 RM back squat + B) 60-90min: FUN outdoor activity in the sun! :) + Cooldown: 10- 15 min Static Stretch + Recover Mobility
ACTIVE RECOVERY DAY! Warmup: 20 min AB- EASY + 10-15 min mob of choice to focus on + A) 5 Rounds for max cals: 2 min on AB at 90-95% ; 2 min rest + Cooldown: 5-10 min yoga flow + Recover Mobility
Warm-up 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Coaches notes: On the bear walks keep your arms straight while blocking through your shoulder and scap to keep your shoulder girdle activated and strong throughout. [...]
Warm-up 2 Sets 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Coaches notes: On the good mornings please make sure to keep your back tight and flat all the way through. If you have tightness in your hamstrings and [...]
Warm-up 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's Coaches notes: On the leg swings, focus on maintaining straight legs with pointed toes. Keep the hips and shoulders squared to the direction you are facing. Workout 2: Complete each exercise before moving to the next. The last :10 rest [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10yrd backward Coaches notes: On all bounding movements aim to land lightly on the ball of your foot lightly kissing your heel to the floor before bounding upward. Keep your torso upright as [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Coaches notes: On the good mornings please make sure to keep your back tight and flat all the way through. If you have tightness in your hamstrings and low back then you may ease some of that tension [...]
