Warm-Up.
Hip Flexor Stretch + Posterior Activation
Followed by…
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30
Followed by…
Four Sets (alternate sides to complete 2 sets on … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper … Read More
Warm-Up.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute … Read More
Warm-Up.
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball … Read More
Warm-Up.
Followed by…
Every 90 seconds for 9 minutes (3 sets):
Station 1 – Close Grip Overhead Squat x 5-7 reps
Station 2 – Broad Jumps x 5-7
Then…
A.
Three … Read More
Warm-Up.
Band Distracted Ankle Mobility x 60 seconds per side
Band Distracted Hip Flexor Stretch x 60 seconds per side
Followed by…
Four Sets each side:
Glute Activation Warm-Up x 20 seconds on the rack/10 … Read More
Warm-Up.
Followed by…
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30
Followed by…
Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill … Read More
Warm-Up.
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper … Read More
Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5
Followed by…… Read More
Warm-Up.
Banded Lat Stretch x 60 seconds each side
Banded Hip Flexor Stretch x 60 seconds each side
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Reverse Snow Angels x 10 reps
Row … Read More
Warm-Up.
Overhead Movement Prep
Followed by…
2 sets:
Burgener Warm-Up with a PVC Pipe
Then…
A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps … Read More
Warm-Up.
Followed by…
Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 … Read More
Warm-Up.
Followed by…
Spend 10 minutes working on…
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
20 Plate Ground to Overhead
10 Burpees … Read More