NEWS, BLOG & WORKOUTS

WARM UP 10 Heel/Toe Rockers 25′ Lunge w/ Twist 25′ Reverse Lunge w/ reach 25′ high knees 25′ butt Kicks 5 easy shuttle runz 6x (2 Each) :20 on/:20 off -Air Squats -Push-Ups -Burpees Hip Flow 6 Kang Squats 6/6 Cossack Squats 6/6 90/90s 6/6 Figure 4 Rotations SWEAT DAY!!! Every 5 Minutes x 6 […]

WARM UP – MB 400m run MOVEMENT/MOBILITY – MB, DB’s, rings/pull up bar 8 single leg MB v-ups + 4 MB v-ups :30 t-spine opener on MB :30 spiderman stretch, back knee on MB / side :30 child’s pose, hands on MB :20 plank on MB + :15 small plank circles on MB / side […]

WARM UP – bike 30/24 cal bike MOVEMENT/MOBILITY – PVC, DB *grab PVC :20 PVC passthroughs :20 sleeper stretch / side :30 child’s pose lat stretch / side :30 slow motion trunk twists w/ deep breath each rep w/ PVC on back :20 trunk twists w/ PVC on back :20 good morning + t-spine rotation […]

WARM UP – machine Machine Tabata x 6 sets :20/:10 MOVEMENT/MOBILITY – mini band, barbell :20 v-sit :20 spiderman lunge / side :20 samson lunge / side :20 quad stretch / side :20 cross-legged piriformis stretch / side *mini band around feet :20 marching in place *around ankles :20 lateral leg lifts holding rig / […]

Warm Up 50 bunny hops 20 air squats then, W/ a Wall Ball -10 Plank Single Arm Passes -10 Kneeling Chest Passes (5 each Arm) -10 Roll to Full Extensions Passes -10 Rotational Exchanges -10 Partner Wallballs MOVEMENT/MOBILITY :45/:45 pigeon / side 2 x :15 Single Leg Balance 6/6 SL RDLs *grab box w/ partner […]