Monthly Archives: February 2021

WARM-UP  30 Seconds Each PVC Around the Worlds PVC Pass Throughs PVC Lat Stretch PVC Overhead Squats PVC Sotts Press PVC Straight Leg Swing (Right) PVC Straight Leg Swing (Left) PVC Arch Hold PVC Hollow Hold PVC V-Ups Overhead Squat Biased Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip […]

WARM-UP  Row Warmup 60 Seconds Easy 40 Seconds Moderate 20 Seconds Moderate-Fast 30 Seconds Each Jumping Jacks Lateral Squats Single Unders Wall Squats Double Taps Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Calf Stretch on Post: […]

WARM-UP  2 Minute Sets 1 Minute Easy Bike 30 Seconds Jumping Jacks 30 Seconds Front Plank 1 Minute Moderate Bike 30 Seconds Single Unders 30 Seconds Push-up to Down Dog 1 Minute Faster Bike 30 Seconds Double Taps 30 Seconds Shoulder Taps MOBILITY Calf Stretch on Post: 30 Seconds Each Side Turn Back Stretch on […]

WARM-UP 30 Seconds Each Wall Squats Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge Walkouts Down Dog Active Twisted Cross Lateral Squats Warrior Squats Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  […]

WARM-UP  1 Minute Bike 1 Minute Slow Wall Squats 1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each) 1 Minute Hollow Hold/Arch Hold (30 Seconds Each) 1 Minute Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY Child’s Pose […]

WARM-UP  1 Minute Each Box Step-ups Wall Squats Inchworm to Push-up Straight Leg Sit-ups Arch Ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Wall Twist: 1 Minute Each Side Dumbbell Assisted Straddle Stretch: 1 Minute Dumbbell Ankle Stretch: 1 […]

WARM-UP Bike Warmup 1 Minute Easy 40 Seconds Moderate 20 Seconds Fast 30 Seconds Each Glute Bridges Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Hollow Hold Arch Hold Wall Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats […]

WARM-UP  Row Warmup 2 Minutes Easy 30 Seconds Each Box Step-ups Active Samson Alternating Bird Dogs Shoulder Taps Active Spidermans Inchworm to Push-up Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Pigeon Pose on Box: 45 Seconds Each Side Dumbbell […]

WARM-UP  Row Warmup 2 Minutes Easy 30 Seconds Each Active Samson Knuckle Drags Alternating Bird Dogs Push-up to Down Dog Shoulder Taps Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats MOBILITY  Table Top Stretch: 1 Minute Active Twisted […]

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