Monthly Archives: April 2021

WARM-UP :30 Straight Leg Sit Ups :30 Front Plank on Hands 3 Rounds: :10 On :10 Off a Ring Support Hold 3 Rounds: :20 On :10 Off Round 1: PVC Strict Presses Round 2: Jumping Ring Dips Round 3: PVC Floor Presses Mobility Chest Stretch on Floor: :40 Each Side Dumbbell Assisted Straddle Stretch: :45 […]

WARM-UP  30 Seconds of Inchworm to Push up 30 Seconds of PVC Pass Throughs 30 Seconds of Jumps for Height 30 Seconds of Frog Hops 15 Seconds of PVC Around the Worlds (One Direction) 15 Seconds of PVC Around the Worlds (Other Direction) 30 Seconds of Super Slow Burpees BURPEE Focus: Two-Feet Take-Off ASSAULT BIKE […]

 WARM-UP :30 High Knees :30 Alternating Quad Stretch :30 Slow and Controlled Air Squats :30 Medicine Ball Strict Presses With a Partner For 3 Rounds….. Partner 1: Jog 100m Partner 2: Hold the Bottom of a Wall Ball Until Partner 1 Returns (Aim to Increase Running Speed Each Round) Mobility 1:00 Pigeon Pose (each side) […]

 WARM-UP 30 Seconds of Jumping Jacks 30 Seconds of Active Samson Stretch 30 Seconds of Bodyweight Good Mornings (Hands Behind Head) 30 Seconds Push-up to Down Dog 20 Seconds of Glute Bridges 20 Seconds of Single Leg Glute Bridge (Right) 20 Seconds of Single Leg Glute Bridge (Left) Mobility 30 Second Calf Stretch on Post/Box/Rower […]

WARM-UP  30 Seconds of Box Step Ups (Shortest side of box) 30 Seconds of Slow and Controlled Air Squats 20 Seconds of a Hollow Hold 20 Seconds of a Superman Hold Fish Game [4 Minutes] Mobility Dumbbell Ankle Stretch: 30 Seconds Each Side Dumbbell Squat Hold: 1 Minute ROWING Focus: Set the “Active Shoulders” BOX […]

WARM UP 1 Minute of Rowing 30 Seconds of Inchworm to Push-up 20 Second Hollow Hold 1 Minute of Rowing 30 Seconds of Shoulder Taps 20 Second Superman Hold Mobility 30 Second Calf Stretch on Post/Box/Rower (each side) 45 Seconds of Child Pose ROW Focus: After the pull, arms extend THEN lean forward HANDSTAND WALK […]

 WARM UP  1 Minute Bike 30 Seconds Squat to Stands 30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat) 45 Second Bike (Faster) 30 Seconds Active Spiderman + Hamstring Stretch 30 Seconds Single Leg Glute Bridges (Each Side) 30 Second Bike (Fast) Mobility Wrist Stretch: 30 Seconds Each Side […]

 WARM UP  30 Seconds of Each: 20” (Low Height) alternating box step ups Slow and Controlled Air Squats PVC Pass Throughs Box Jumps & Step Down (Low Height) Kang Squats (Bodyweight “Good Morning” to squat to stand) PVC Around the Worlds (15 Seconds Each Direction) Mobility Barbell Ankle Stretch: 1 Minute Pigeon Pose + Wrist […]

WARM UP 200m Jog (as a group) 30 Seconds of Each: Arm Circles – All directions Active Samson Inchworm to Push-ups Mobility Couch Stretch: 45 Seconds Each Side Lat Stretch on Wall: 45 Seconds Each Side A Barbell Warmup 3 Good Mornings 3 Elbow Rotations 3 Strict Press & Reach 3 Romanian Deadlifts 3 Front […]

WARM-UP  1 Minute of Wall Squats 30 Seconds of Step Back Reverse Lunges 30 Seconds of Pushup to Down Dog 30 Seconds of Medicine Ball Squats 30 Seconds of Jumping Lunges 30 Seconds of Frog Hops Mobility Front Rack Stretch: 1 Minute Medicine Ball Squat Hold: 45 Seconds DB FRONT RACK WALKING LUNGE Focus: Stay […]