NEWS, BLOG & WORKOUTS

WARM UP – box 8x :15 on, :15 off alt -Squat Jumps -Step Ups MOVEMENT/MOBILITY – barbell 1:00 Box Pigeon 3/3 Tempo Step Downs :30 spiderman stretch + t-spine rotation + overhead reach flow / side 8/8 quadruped fire hydrants / side 8/8 quadruped donkey kicks / side *grab barbell 10 sumo squats 10 deadlifts, […]

WARM UP 6 Shuttle Runs 50′ Knee Tucks 50′ Walking Lunges w/ Twists 50′ Burpee Broad Jumps 50′ Walking Lunges MOVEMENT/MOBILITY – mini band, wall *mini band around knees 10 squats :30 standing quad stretch / side 10/10 Lateral Steps 10/10 Clam Shells *band around feet 30x march in place *band around wrists :30 wall […]

WARM UP 1:00 easy Bike 5 Burpees :30/:30 Pec Stretch 9/7 Cal Bike Sprint MOVEMENT/MOBILITY – 45/25lb plates, pull up bar *grab 1 45/25# plates :20 plate hops onto 1 plate for max reps 6/6 knee over toe split squats, front foot on 1 plate 6 push ups, hands on ground, chest touches plate :20 […]

WARM UP – bike 1:00 easy bike 1:00 moderate bike :30 fast bike :15 rest :15 bike sprint MOVEMENT/MOBILITY – Hip Circle 2 Sets 5/5 Half Cirlces 10/10 Lateral Steps 15 Glute Bridges then 6 Kang Squats 6/6 quadruped hip CARs :30 wall sit 5 Pause Back Squats 5 Back Squats 6 Muscle Snatches 6 […]

WARM UP 30 jumping jacks 6 shuttle runs 30 skier hops 10 air squats + 10 jump squats MOVEMENT/MOBILITY – mini band, wall, pull up bar, barbell *mini band around feet :45 march in place 6/6 lateral steps w/ squat each step *band around wrists 4 serratus wall climbs 10 overhead squats (no weight, just […]