WORKOUT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 3-5 minutes REST in between the strength sets. 1-2 minutes REST in between the movement sets.
STRENGTH:
- BB Box Squat 5 x 5
Perform 2-3 sets of 8-10 reps using light weight
MOVEMENT:
- Elevated BB Deadlift 3-4 x 10
Use blocks, plates, etc. - Plyo Box Pistols 3-4 x 8 (each side)
- Band RDL 3-4 x 10
FINISHER CIRCUIT – 3 ROUNDS:
- Body Weight Squats x 20 secs
- Alternating Reverse Lunges x 20 secs
- Jump Squats x 20 secs
CORE:
- Band Pallof Press 3-4 x 10 (each side)
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- Banded Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
Perform all exercises in each circuit for the prescribed number of rounds, before moving on to the next circuit. 60-90 seconds rest in between rounds.
CIRCUIT 1 – 3 Rounds
- 12c Ride / 3-min Run (8-9 RPE)
- Pull Ups x Max (Band Assisted OK)
- Loaded Farmers Carry x 45 seconds
CIRCUIT 2 – 4 Rounds
- Hand Release Push Ups x 10
- ISO Lunge Bicep Curls x 6-8 (each side)
- Band Overhead Tricep Extension x 8-10
- Tall Kneeling Band Face Pull x 10
CORE – 6-20-10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Band Resisted Knee Drives x 20 (each side)
- Windmill Med Ball Slams x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, or no bands. Focus on range of motion. - Worlds Greatest Stretch x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
WORKOUT
STRENGTH:
3-5 minutes REST in between the strength sets.
- Bent Over BB Row 5 x 5
Perform 2-3 sets of 8-10 reps using light weight
CIRCUIT – 4 Rounds
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB Floor Press x 8-10
- Single Arm Supported DB Row x 8-10 (each side)
- DB Lateral Raises x 8-10
- Band Low Rows x 8-10
CORE – 6-20-10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
6 Rounds. Perform each exercise in the circuit for :20 secs then move to the next exercise. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Jump Rope
- KB Swing
- Front Foot Elevated Split Squats (alternate sides each round)
- Burpees
- Glute Bridges
- Wall Sit
- Elbow Plank
CONDITIONING
Sprint Tabata – 8 Rounds, 20 seconds of sprinting followed by 10 seconds of walking (4 min total)
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Band Resisted Knee Drives x 20 (each side)
- Windmill Med Ball Slams x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, focus on range of motion. - Worlds Greatest Stretch x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
WORKOUT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 3-5 minutes REST in between the strength sets. 1-2 minutes REST in between the movement sets.
STRENGTH:
- Trap Bar or BB Deadlift 5 x 5
Perform 2-3 sets of 8-10 reps using light weight.
MOVEMENT:
- Eccentric (KB or BB) Front Squat 3-4 x 8
- Front Foot Elevated Reverse Lunge 3-4 x 8 (each side)
- Eccentric (KB or DB) RDL 3-4 x 10
FINISHER CIRCUIT – 3 ROUNDS:
- Body Weight Squats x 20 secs
- Walking Lunges x 20 secs
- Vertical Jumps x 20 secs
CORE:
- Controlled Bear Crawls 4 x 45 sec
If you have limited space do forward and reverse bear crawls.
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- Banded Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
Perform all exercises in each circuit for the prescribed number of rounds, before moving on to the next circuit. 60-90 seconds rest in between rounds.
CIRCUIT 1 – 3 Rounds
- 12c Ride / 3-min Run (8-9 RPE)
- Inverted Rows x Max
- Single Arm Farmers Carry x 45 seconds (each side)
CIRCUIT 2 – 3 Rounds
- Hand Release Push Ups x 10
- Seated Bicep Curls x 6-8 (each side)
- ISO Lunge Single Arm Overhead Press x 10
- Eccentric Band Triceps Pushdown x 10
CORE – 6-20-10
WARM UP
- 2-Minute Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Band Resisted Knee Drives x 20 (each side)
- Windmill Med Ball Slams x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, focus on range of motion. - Worlds Greatest Stretch x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
WORKOUT
STRENGTH:
3-5 minutes REST in between the strength sets. 2-3 warm up sets.
- BB Bench Press (4-2-1 Tempo) 5 x 5
4 second eccentric (drop), 2 second hold at chest, 1 second concentric (push). Perform 2-3 sets of 8-10 reps using light weight.
CIRCUIT – 3 Rounds
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- Eccentric DB Bench Supported Row x 8-10
- Band Straight Arm Pulldowns x 8-10
- Explosive Standing Band Press x 8-10
- Eccentric Lat Band Pulldowns
CORE – 6-20-10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
6 Rounds. Perform each exercise in the circuit for :20 secs then move to the next exercise. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- High Knees (8-9 RPE)
- KB Swing
- Rear Foot Elevated Split Squats (alternate sides each round)
- Burpees
- Single Leg Hamstring Curls (alternate sides each round)
- Wall Sit
- Elbow Plank
CONDITIONING
Assault Bike Tabata – 8 Rounds, 20 seconds of “all out” cycling followed by 10 seconds of easy cycling (4 min total). Any exercise bike will work fine, or get on your road bike and take it outdoors.
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Band Resisted Knee Drives x 20 (each side)
- Windmill Med Ball Slams x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, focus on range of motion. - Worlds Greatest Stretch x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
WORKOUT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 3-5 minutes REST in between the strength sets. 1-2 minutes REST in between the movement sets.
STRENGTH:
- BB Front Rack Box Squat 5 x 5
Perform 2-3 sets of 8-10 reps using light weight
MOVEMENT:
- Eccentric Side Step Ups 3-4 x 10
- Bulgarian Split Squat 3-4 x 8 (each side)
- Eccentric (KB or DB) RDL 3-4 x 10
FINISHER CIRCUIT – 3 ROUNDS:
- Body Weight Squats x 20 secs
- Walking Lunges x 20 secs
- Step Down -> Vertical Jumps x 20 secs
CORE:
- Controlled Lateral Bear Crawls 4 x 45 sec
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- Banded Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
Perform all exercises in each circuit for the prescribed number of rounds, before moving on to the next circuit. 60-90 seconds rest in between rounds.
CIRCUIT 1 – 3 Rounds
- 12c Ride / 3-min Run (8-9 RPE)
- Pull Ups x Max (Band Assisted OK)
- Front Rack Farmers Carry x 45 seconds
CIRCUIT 2 – 3 Rounds
- Push Ups x 10
- Single Arm DB High Pull x 8 (each side)
- Eccentric Band Overhead Tricep Extension x 10
- Eccentric Band Low Row x 10
CORE – 6-20-10
WARM UP
- 2-Minute Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Banded Lateral Walks x 15 (each direction)
- Prone Floor Angels x 60 seconds
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, focus on range of motion. - Side Kick Throughs x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
WORKOUT
STRENGTH – 5 Rounds
3-5 minutes REST in between sets. 2-3 warm up sets.
- BB Bench Press (4-2-1 Tempo) 5 x 5
4 second eccentric (drop), 2 second hold at chest, 1 second concentric (push).
CIRCUIT – 3 Rounds
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- Single Arm Supported DB Row x 8 (each side)
- Band Straight Arm Pulldowns x 10
- Glute Bridge Single Arm DB Floor Press x 8 (each side)
- Eccentric Lat Band Pulldowns x 10
CORE – 6-20-10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
6 Rounds. Perform each exercise in the circuit for :20 secs then move to the next exercise. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Jump Rope
- KB Swing
- Alternating Split Squat Jumps
- Single Leg Hamstring Curls (alternate sides each round)
- Squat Thrust -> Box Jump
- Mountain Climbers
- Wall Sit with Press Out
CONDITIONING
Sprint Tabata – 8 Rounds, 20 seconds of sprinting followed by 10 seconds of walking jogging (4 min total)
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Banded Lateral Walks x 15 (each direction)
- Prone Floor Angels x 60 seconds
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, focus on range of motion. - Side Kick Throughs x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
WORKOUT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 3-5 minutes REST in between the strength sets. 1-2 minutes REST in between the movement sets.
STRENGTH:
- BB Sumo Deadlift 5 x 5
Perform 2-3 sets of 8-10 reps using light weight
MOVEMENT:
- Eccentric (KB or BB) Front Squat 3-4 x 10
- Bulgarian Split Squat 3-4 x 8 (each side)
- Eccentric (KB or DB) RDL 3-4 x 10
FINISHER CIRCUIT – 3 ROUNDS:
- Body Weight Squats x 20 secs
- Alternating Reverse Lunges x 20 secs
- Step Down -> Vertical Jumps x 20 secs
CORE:
- Controlled Loaded Lateral Band Walks 4 x 30 sec
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- Banded Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
Perform all exercises in each circuit for the prescribed number of rounds, before moving on to the next circuit. 60-90 seconds rest in between rounds.
CIRCUIT 1 – 3 Rounds
- 12c Ride / 3-min Run (8-9 RPE)
- Inverted Rows x Max
- Single Arm Overhead Farmers Carry x 45 seconds
CIRCUIT 2 – 3 Rounds
- Push Ups x 10
- Single Arm DB Snatch x 8 (each side)
- ISO Lunge Bicep Curls x 6-8 (each side)
- Eccentric Tall Kneeling Band Face Pull x 10
CORE – 6-20-10
WARM UP
- 2-Minute Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Banded Lateral Walks x 15 (each direction)
- Prone Floor Angels x 60 seconds
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, focus on range of motion. - Side Kick Throughs x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
WORKOUT
STRENGTH – 5 Rounds
3-5 minutes REST in between sets. 2-3 warm up sets.
- BB Bench Press (4-2-1 Tempo) 5 x 5
4 second eccentric (drop), 2 second hold at chest, 1 second concentric (push). Perform 2-3 sets of 8-10 reps using light weight.
CIRCUIT – 3 Rounds
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- Single Arm Supported DB Row x 10 (each side)
- Explosive Standing Band Press x 8-10
- Glute Bridge Single Arm DB Floor Press x 10 (each side)
- Band Straight Arm Pulldowns x 10
CORE – 6-20-10
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
WORKOUT
6 Rounds. Perform each exercise in the circuit for :20 secs then move to the next exercise. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- High Knees (8-9 RPE)
- KB Swing
- Alternating Split Squat Jumps
- Single Leg Hamstring Curls (alternate sides each round)
- Squat Thrust -> Box Jump
- Incline Plank Mountain Climbers
- Wall Sit with Press Out
CONDITIONING
Assault Bike Tabata – 8 Rounds, 20 seconds of “all out” cycling followed by 10 seconds of easy cycling (4 min total). Any exercise bike will work fine, or get on your road bike and take it outdoors.
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
CARDIO/CORE/MOBILITY
3 Rounds. Perform as a circuit. No rest in between movements and no rest in between sets.
- 800m Row / 12c Ride / 3-min Jog (4-5 RPE)
- Banded Lateral Walks x 15 (each direction)
- Prone Floor Angels x 60 seconds
- Single Leg RDL Hurdler x 10 (each side)
- Bent Over Band YTAs x 10 (each direction)
Note: Use very light bands, focus on range of motion. - Side Kick Throughs x 60 seconds (alternating sides)
- Down Dog Toe Touches x 20
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
