Workout of the day

WARM UP “The Warm Up” 3 Sets :15 Jumping Jacks :15 Air Squats :15 Spiderman :15 Jump Squats then 3 Sets :15 Hollow Hold :15 Side Plank :15 Transverse Squeeze :15 Side Plank then, 3 Sets :10 Iso Deadlift :10 Iso Bench Press into 2 Sets 6 Pushups 6 Deadlifts 6 Prone Snow Angles *build […]

WARM UP – bike 15/12 cal bike slow :20 rest 7/5 cal bike fast MOVEMENT/MOBILITY – wall, bb 1:00 calf stretch on wall / side 10-15 wall facing HS shoulder taps or :20 hold :30 side lying quad stretch / side 8 calf raises w/ :05 pause at top 8 anterior tib raises w/ :05 […]

WARM UP 1:00 Easy Row 1:00 Easy Ski 1:00 Easy Bike into 2 Sets 100m Reverse Sled Drag 100m Farmer Carry 100m OH KB Carry (switch arms at turn around) *a little odd object stuff in the warm up, shouldn’t be crazy heavy but needs to have a little weight to it SWEAT DAY!!! EMOM […]

WARM UP – barbell 100m run 10 overhead squats @ empty barbell 10 front squats MOVEMENT/MOBILITY – BB -Barbell Quad Smash 4/4 Worlds Greatest Stretch 10 Deadbugs *grab hip circle 5/5 Half Circles 10 Lateral Steps 5 Air Squats 10 Glute Bridges 5/5 Clam Shells PRIMER – barbell 5 Pause Back Squats right into 5 […]

WARM UP – DB 10 DB Good Mornings 10/10 single arm DB shoulder press 5 Burpees MOVEMENT/MOBILITY – DB :30 OH DB Tricep Extensions 5/5 DB windmills 10/10 plank DB pull throughs 8 hollow hold DB pullovers 8 DB Sit Ups :30 OH DB carry / side :20 downward dog :20 HS Hold or Shoulder […]