Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Strength: Deadlift: 65% x 5 75% x 4 85% x 1.1 95% x 1 then 1,1,1 Negative ring dips: 3 Seconds down, 1 up x failure x 3 sets Hips to rings: to fatigue x 3 sets [...]
Warm-up: 5:00 of tissue work on the chest, shoulders, hips. Then 1 Round of: 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 Strength: Go through the order, rest as needed Bench Press: 5 x 5 (3 Seconds down, 1 [...]
Warm-up: 4 Sets: 30 Second run 15 Air squats 10/10 Plank Shoulder taps 10 Inch Worms Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Strength: Every Minute on the Minute for 10:00 Do: Minute 1: :30-:45 Arch Hold Minute 2: :30-:45 Max rep Plank Shoulder Taps Workout: Every 4 Minutes x 4 Sets Do: [...]
Warm-up: 400 Meter run Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Workout: Run: 30-45 Minutes @ 85% Effort Cooldown: Low Back and Legs
Warmup: 4 Sets each 200 Meter walk or jog 20 Jumping jacks 10/10 High kicks Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Workout: Tabata (20 Seconds of max reps, 10 Seconds off x 8 Sets of each movement) Mountain climbers Supine toe touches Workout: For Time 21-15-9 Air squats Plank shoulder taps [...]
Major: Legs Minor: Back Warm-up: Metabolic mobility for hips and legs + Aerobic primer (All options to choose from: Jump rope, rower, bike, or light run for 5-10 mins) 10 Rounds of 10 Air squats 10 Seated cable rows or cable pull downs (medium weight) 3 mins rest Set 1: For Time 60-50-40-30-20-10 Double unders [...]
Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]
Major: Chest Minor: Shoulder, Core, Triceps Suggested Warmup: Rower 200m @ 70% 10 Push-ups 10 Jumping Jacks x 3 rounds Set 1: 21-15-9 Reps Of: DB Power Cleans (45s/30s) Push-Ups on dumbells (thumbs up grip) Rest 2min Set 2: Strength, Reps of 5-10-15 Incline Bench Dropset Single Arm upright row (with plate or DB) *3 Sets – [...]
Major: Back, hamstrings, core Minor: Quads Set 1 Warm-up & Priming of Hinge Movement: Kettlebell Swings to jump rope 20 Swings/40 Jumps (Double-under if you can) 15 Swings/30 jumps 10 Swings/20 jumps 5 Swings/10 jumps Set 2 Deadlifts - Build to a heavy 5 Reps (5x5), Deadlift OR Deadlift variation Curl & press x [...]
Today is Complete Rest Day! Take the day completely off or do a Recovery Yoga Day
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual walk, bike, or row Option 2: Every Minute on the Minute for 12:00 (4 Sets of each) Min 1: 30 Second Hollow hold Min 2: 10 Push-ups Min 3: 15 Air Squats When Finished, do Low Back, Hips [...]
Warming up before you run is crucial - we've put together a phenomenal warm-up for you. It should only take you 10-15 minutes Run for 5 minutes @ moderate pace (50%) Followed by... Two sets of: High Knees x 20 meters Butt Kicks x 20 meters Broad Jumps x 20 meters Then... 200 Meter Sprint @ [...]
