Warm Up: :20 Seated arm pumps Thoracic flow x 2 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Rack BB Single Leg step up: 20”: @ 135: 4x10ea leg -pair w/ 250m row sprint *rest 3 [...]
Warm Up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: Prowler Push to 20 yard sprint: [...]
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 Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec [...]
Warm Up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Chain Back Squats: 5 @50 3 @60 1 @70: [...]
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Today is a rest day for the program! Rest Day Recovery is made for days like this..
Today is an active rest day for the program! 45 Mins of one of the following: Running Biking Swimming Rowing
Today is an active rest day for the program! 45 Mins of one of the following: Running Biking Swimming Rowing
Warm Up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Deficit Snatch: 5x3 @70%: Focus on getting under bar fast and out of [...]
Warm Up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter swim x 3 Sets Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Deficit Snatch: 5x3 @70%: Focus on getting under bar fast and out of [...]
Warm Up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5x10 @70% focus on Breathing during reps. rest [...]
Warm Up: 2 Sets 8/8 High kicks 8/8 Ankle roll outs 10/10 Meter Crab walk with hip up forward and backward Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 8 x 10 yard sprints @100% rest 60secs [...]
