Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace 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 [...]
Warm-up: 10 Prone snow angels 10/10 Active straight leg raises 50 Meter sprint 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: Banded Back Squats: 5 @50 3 @60 1 @70: 5x3 @70-80% -pair w/ lateral [...]
Today is a Rest Day! 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: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks 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: [...]
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats 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: 5 x 30 Sec Med [...]
Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike 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) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike 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: Front Squats: 5 @50 5 @60 5 @70 : [...]
Today is a Rest Day! 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 Biking Running Swimming
Warm up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstand 200m run 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 with 5 [...]
Warm-up: 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes 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: [...]
