NEWS, BLOG & WORKOUTS

WARM UP WARM UP – rower Tabata row *:20 on, :10 off x 8 (4 min) MOVEMENT/MOBILITY – :30 seated forward fold 10 hollow rocks 10 scorpions 10 reverse snow angels 5 yoga push ups 6/6 Figure 4 rotations :30/:30 Pigeon Stretch :20 Inactive Squat into :10 Active Squat 6/6 Curtsey Lunges SWEAT DAY!!! For […]

WARM UP – DB/KB, jumprope 2x 6 sprawls/6 burpees 12 Air squats/12 goblet squats 30 single unders/30 double unders or practice MOVEMENT/MOBILITY – wall, barbell :30 Straddle Stretch 5 wall assisted single leg RDLs / leg :20 wall sit + :20 wall sit march :20 feet elevated glute bridge + :20 feet elevated glute bridge […]

WARM UP – rower, empty barbell, wall 20/16 cal row 20 barbell RDLs 2x :20-:30 HS hold 9/7 cal row sprint MOVEMENT/MOBILITY – mini band *mini band around knees 10 side steps / direction 10 monster walk steps forward + 10 backward 10 SLOW good mornings 10 air squats + :20 passive hold in bottom […]

WARM UP 400m run MOVEMENT/MOBILITY – PVC, moderate KB -12 PVC pass throughs :20 External Rotations :20 Lat stretch 10 PVC OHS *grab moderate KB 20 kb rdls 8 kb push press / arm 8 Push-Ups 8 KB Swings 2x :10 partner hanging t-spine opener *Grab barbell -8 Strict Press -6 Push Press -4 Push […]

WARM UP “The Warm Up” MOVEMENT/MOBILITY – wall, DB, pull up bar :40 Wall Sit :30 wall v-sit :30 supine wall squat w/ arms OH :30 pigeon stretch on wall / side 4/4 3-way lunge (forward + lateral + reverse = 1) *grab DB 6/6 single DB deadlift 6/6 DB snatch 6/6 DB swings 6/6 […]