NEWS, BLOG & WORKOUTS

WARM UP 1000/900m then, :40 Wallsit 10/10 SL Glute Bridge on Wall 15 Tib Raises 15 Calf Raises into, :20/:20 Side plank w/ leg raise 10 Deadbugs 10 Low Pogos 10 High pogos *Grab Barbell 2 x :10 Pin Pulls 10 Deadlifts w/ empty Bar 6 Deadlifts w/ light weight PRIMER 1 Round of workout […]

WARM UP – bike 1:00 legs only bike or strapless Row 1:00 arms only bike/row :30 bike/row fast regular MOVEMENT/MOBILITY – mini band *grab mini band 8 banded shoulder external rotations 8 seated banded shoulder flexions 8/8 mini band plank lateral walks :20 upward dog :20 scorpions 8 good mornings w/ mini band 8 Lateral […]

WARM UP – rower 25/20 cal row MOVEMENT/MOBILITY – PVC, pull up bar, barbell *grab a box :30 deep lunge stretch on box / side :30 pigeon on box / side :30 armless prayer on box / side 5/5 controlled box step ups 5/5 explosive box step ups 15 low pogo hops + 15 high […]

WARM UP – DB 2x 8 Burpees 10 DB RDLs 8/8 single DB Push press MOVEMENT/MOBILITY – PVC *grab PVC :30 lat stretch w/ PVC :30 hinging t-spine extension w/ PVC (same as lat stretch, but arch upper back) :30 SLOW trunk rotations w/ PVC on back :30 Samson stretch / side :30 cross-legged piriformis […]

WARM UP – pull up bar 2x 1:00 BIke 10 air squats :30 dead hang MOVEMENT/MOBILITY – MB :30 T-Spine Opener on MB :30 couch stretch on MB :30 pigeon :30 childs pose 5/5 Reverse Lunges 5/5 jumping lunges 5/5 curtsy lunges 10 Wallballs PRIMER – barbell 10 Front Squats (fast) 4 Pause Front Squats […]