NEWS, BLOG & WORKOUTS

WARM UP – bike, heavy Band 25′ Band Resisted march 25′ Band Resisted high knees 25′ Band Resisted butt kickers 25′ Band Resisted Sprint 6/4 cal bike easy 6/4 cal bike mod pace 6/4 cal bike sprint MOVEMENT/MOBILITY – *grab foam roller :30 foam roll IT band / side :30 foam roll lats / side […]

WARM UP – 200m Run 50′ toe walk 50′ heel walk 25′ walking lunge 25′ duck walk on toes 50′ Karaoke 50′ burpee broad jumps 50′ bunny hops 200m MOVEMENT/MOBILITY – DB 5/5 single arm strict press – slow motion :30 bottom of squat hold with DB :30 ankle stretch with DB resting on knee […]

WARM UP 40 bunny hops 20 high bunny hops 50′ high knees 50′ butt kickers 50′ side shuffle / direction MOVEMENT/MOBILITY – mini band *mini band around feet 10/10 banded lateral side steps 1 0/10 banded kick backs 10/10 standing knee raises/reverse squats :30 dead bugs *band around knees :30 slow hip CARs / side […]

WARM UP 2 Rounds 10/10 Leg Swings 10 Air Squats 200m Run MOVEMENT/MOBILITY – rings, barbell 8/8 reverse lunges 8/8 single leg RDL’s 8/8 active frankenstein leg raises :20 spiderman stretch w/ t-spine rotation / side :20 downward dog + 4 Inch Worms w/ pushup :40 wide stance forward fold *grab barbell 8 RDL’s 8 […]

WARM UP – PVC/barbell “Bring Sally Up” challenge w/ either: PVC overhead squats Barbell front squats MOVEMENT/MOBILITY – pull up bar :30 downward dog alternating toe touches :30 upward dog :20 side plank rotations / side :20 wide grip dead hang :20 narrow grip dead hang 2x :05-:10 partner hanging t-spine opener :30 overhead tricep/lat […]