WARM UP: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 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: Hang Power Snatch: 5 x 3 @ 80%: -pair w/ 5 x 5 Dumbbell (35/25#) Box [...]
WARM UP: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Kip swings with hips only 15 Meter butt kicks 15 Meter high knees 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 [...]
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 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) SPEED: 5 Sets of Single leg [...]
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 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) SPEED: 5 Sets of Single leg [...]
WARM UP: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only 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: [...]
WARM UP: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only 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: [...]
WARM UP: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only 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: [...]
Warm-Up: 2 rounds: 250m row, 5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-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: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping [...]
Warm-Up: 2 rounds: 250m row, 5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-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: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping [...]
Warm-Up: 2 rounds: 250m row, 5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-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: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping [...]
WARM UP: 3/4 “ 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) [...]
WARM UP: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees 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: 5sets of BOUND JUMP SPRINTS: 4 bound jumps, [...]
