Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's 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: 5 sets of SL BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards [...]
WARM UP: Easy jog 400 Meters Dynamic movement: 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed 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 [...]
WARM UP: Easy jog 400 Meters Dynamic movement: 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed 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 [...]
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: Rowing Running Biking Swimming Recovery: Rest Day Recovery
WARM UP: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups 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: Power Snatch from Blocks (above knee): 5x3 @70%: -pair [...]
WARM UP: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's 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 Barbell Box Jumps: 8/4”: [...]
Warm-up: Run 200 Meters 10/10 Alternating plank lunge :20 Pec Stretch x 3 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 Med Ball Over The Shoulder Toss: Alternating:R-side/L-Side: 20/14lbs: 5x30sec Med Ball Chest Pass: 5x1 [...]
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 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: 5 @50 3 @60 1 @70 : Continue to Build to a heavy 8RM Power Cleans: warm up to [...]
Today is a rest day for the program!
Today is an active rest day for the program 45 Mins of one of the following: Rowing Biking Swimming Running
Warm Up: 3 Sets 200m Run 8 Burpees 8 Touchdowns 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: Hang Power Snatch: 5x3 @70%: pair w/ 5x5 Dumbbell Step up (35/25#) Box Jumps 24/20" Snatch Panda Pulls: 5x2 @70% Hang Snatch Panda [...]
