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
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 Warm-up sets
MOVEMENT:
- Single Leg Band Resisted RDL 3 x 8 (each side)
- Box Hamstring Curls 3 x 10
- Eccentric Plyo Box Pistols 3 x 8 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Bodyweight Squats x 10
- Walking Lunges x 10
- Jump Squats x 10
CORE:
- Bridge Hold Pallof Press 4 x 10 (each side)
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.
WARM UP
- 3-Minute Row, Bike or Run
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walk in -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Calf Raises x 50
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets. 2-3 progressing weight warm up sets.
- BB Floor Press 5 x 5
Perform 2-3 Warm-up sets
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB Push Ups x 10
- DB Neutral Grip Shoulder Press x 10
- DB Single Arm Incline Press x 10 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
CORE – 6-20-10
- Plank Reaches
- Band Resisted Dead Bug
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
- 22-Minute Steady-State Jog (5-6 RPE)
3 Sets. Complete all exercises in the set consecutively, no rest between exercises or sets.
- Child’s Pose -> Cobra x 10
- Banded Seated Hip Abduction x 10
- Bird Dogs x 10 (each side)
- Pigeon Stretch x 60 sec (each side)
- Dead Bugs x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
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)
- Scap Pull Ups x 10
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets.
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB Lateral Raise + Front Raise Combo x 8
- Eccentric DB Hammer Curls x 8
- Inverted Rows x 8
FINISHER CIRCUIT – 10-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Single Leg Box Jump to Double Leg Depth Drop x 2 (each side)
- Band Straight Arm Pulldowns x 10
- Eccentric Band Low Rows x 10
CORE – 6-20-10
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.
WARM UP
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge Complex – Front/Lateral/Back x 5 (each side)
- Plank Shoulder Taps x 30 sec
WORKOUT
3 Rounds. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Squat Jumps x 10
- Incline Mountain Climbers x 10
- Band Resisted Knee Drives x 15 (each side)
- Controlled Bear Crawls x 45 sec
If you have limited space do forward and reverse bear crawls. - Alternating Split Squat Jumps x 10 (each side)
- Banded Dead Bugs x 10 (each side)
- Step Down -> Vertical Jumps x 10 (each side)
- Controlled Lateral Bear Crawls x 45 sec (back and forth)
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.
- This is a fixed mileage walk/jog/run (4 miles). Record your time.
- Take as little rest as possible as you transition from the treadmill to the exercises and back.
- Follow the pyramid exactly, you can cut time by increasing your speed and reducing transition time but don’t cut corners and don’t change up the walk/jog/run patterns.
- RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
WARM UP
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
WORKOUT
- 1/4 Mile Walk (3-4 RPE)
- 1 Mile Run (6-7 RPE)
- 10 Push Ups
- 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
- 10 Squats
- 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
- 10 Mountain Climbers
- 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
- 10 Squats
- 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
- 10 Push Ups
- 1 Mile Run (6-7 RPE)
- 1/4 Mile Walk (3-4 RPE)
DECOMPRESSION
- Parasympathetic Breathing 5-10 min
- 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)
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
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 Loaded Box Squat 5 x 5
Perform 2-3 Warm-up sets
MOVEMENT:
- Single Leg Box Hamstring Curls 3 x 10 (each side)
- Band Resisted DB/KB RDL 3 x 10
- DB Side Step Up with Eccentric (slow step down) 3 x 8 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Bodyweight Squats x 10
- Walking Lunges x 10
- Jump Squats x 10
CORE:
- Bridge Hold Pallof Press 4 x 10 (each side)
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.
WARM UP
- 3-Minute Row, Bike or Run
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walk in -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Calf Raises x 50
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets. 2-3 progressing weight warm up sets.
- Incline BB Bench Press 5 x 5
Perform 2-3 Warm-up sets
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB Bench Press x 10
- DB Neutral Grip Shoulder Press x 10
- DB Single Arm Floor Press x 10 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
CORE – 6-20-10
- Plank Reaches
- Band Resisted Dead Bug
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
- 22-Minute Steady-State Jog (5-6 RPE)
3 Sets. Complete all exercises in the set consecutively, no rest between exercises or sets.
- Child’s Pose -> Cobra x 10
- Banded Seated Hip Abduction x 10
- Bird Dogs x 10 (each side)
- Pigeon Stretch x 60 sec (each side)
- Dead Bugs x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
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)
- Scap Pull Ups x 10
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets.
- Band Assisted Pull Up 5 x 5
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
FINISHER CIRCUIT – 10-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Single Leg Box Jump to Double Leg Depth Drop x 2 (each side)
- Band Straight Arm Pulldowns x 10
- Eccentric Band Low Rows x 10
CORE – 6-20-10
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.
WARM UP
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge Complex – Front/Lateral/Back x 5 (each side)
- Plank Shoulder Taps x 30 sec
WORKOUT
3 Rounds. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Squat Jumps x 10
- Incline Mountain Climbers x 10
- Band Resisted Knee Drives x 15 (each side)
- Controlled Bear Crawls x 45 sec
If you have limited space do forward and reverse bear crawls. - Alternating Split Squat Jumps x 10 (each side)
- Banded Dead Bugs x 10 (each side)
- Step Down -> Vertical Jumps x 10 (each side)
- Controlled Lateral Bear Crawls x 45 sec (back and forth)
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.
- This is a fixed time run (30 minutes). Record your distance.
- This workout is best suited for a treadmill but feel free to take it outside if you can! If you cannot find varying degrees of hills, increase your speed when you are increasing your incline and decrease your speed when you are decreasing your incline.
- Do your best to maintain the same speed for each run and walk/jog interval.
- RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
WARM UP
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
WORKOUT
- 5:00 Jog (6-7 RPE)
- 1:00 0% Run (7-10 mph)
- 1:00 5% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 6% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 7% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 8% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 9% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 10% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 9% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 8% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 7% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 6% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 5% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 2:00 0% Jog (5-6 RPE)
DECOMPRESSION
- Parasympathetic Breathing 5-10 min
- 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)
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
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 Warm-up sets
MOVEMENT:
- Single Leg Band Resisted RDL 3 x 8 (each side)
- Box Hamstring Curls 3 x 10
- Bulgarian Split Squats 3 x 8 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Bodyweight Squats x 10
- Walking Lunges x 10
- Jump Squats x 10
CORE:
- Bridge Hold Pallof Press 4 x 10 (each side)
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.
WARM UP
- 3-Minute Row, Bike or Run
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walk in -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Calf Raises x 50
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets. 2-3 progressing weight warm up sets.
- BB Floor Press 5 x 5
Perform 2-3 Warm-up sets
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB Push Ups x 10
- DB Neutral Grip Shoulder Press x 10
- DB Single Arm Incline Press x 10 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
CORE – 6-20-10
- Plank Reaches
- Band Resisted Dead Bug
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
- 22-Minute Steady-State Jog (5-6 RPE)
3 Sets. Complete all exercises in the set consecutively, no rest between exercises or sets.
- Child’s Pose -> Cobra x 10
- Banded Seated Hip Abduction x 10
- Bird Dogs x 10 (each side)
- Pigeon Stretch x 60 sec (each side)
- Dead Bugs x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
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)
- Scap Pull Ups x 10
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets.
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB YTAs x 8
- Eccentric DB Hammer Curls x 8
- Inverted Rows x 8
FINISHER CIRCUIT – 10-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Single Leg Box Jump to Double Leg Depth Drop x 2 (each side)
- Band Straight Arm Pulldowns x 10
- Eccentric Band Low Rows x 10
CORE – 6-20-10
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.
WARM UP
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge Complex – Front/Lateral/Back x 5 (each side)
- Plank Shoulder Taps x 30 sec
WORKOUT
3 Rounds. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Squat Jumps x 10
- Incline Mountain Climbers x 10
- Band Resisted Knee Drives x 15 (each side)
- Controlled Bear Crawls x 45 sec
If you have limited space do forward and reverse bear crawls. - Alternating Split Squat Jumps x 10 (each side)
- Banded Dead Bugs x 10 (each side)
- Step Down -> Vertical Jumps x 10 (each side)
- Controlled Lateral Bear Crawls x 45 sec (back and forth)
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.
- This is a fixed mileage walk/jog/run (4 miles). Record your time.
- Take as little rest as possible as you transition from the treadmill to the exercises and back.
- Follow the pyramid exactly, you can cut time by increasing your speed and reducing transition time but don’t cut corners and don’t change up the walk/jog/run patterns.
- RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
WARM UP
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
WORKOUT
- 1/4 Mile Walk (3-4 RPE)
- 1 Mile Run (6-7 RPE)
- 10 Push Ups
- 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
- 10 Squats
- 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
- 10 Mountain Climbers
- 1/2 Mile Jog – 5-10% Incline (7-8 RPE)
- 10 Squats
- 1/4 Mile Walk/Jog – 10-15% Incline (8-9 RPE)
- 10 Push Ups
- 1 Mile Run (6-7 RPE)
- 1/4 Mile Walk (3-4 RPE)
DECOMPRESSION
- Parasympathetic Breathing 5-10 min
- 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)
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
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 Loaded Box Squat 5 x 5
Perform 2-3 Warm-up sets
MOVEMENT:
- Single Leg Box Hamstring Curls 3 x 10 (each side)
- Band Resisted DB/KB RDL 3 x 10
- DB Side Step Up with Eccentric (slow step down) 3 x 8 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Bodyweight Squats x 10
- Walking Lunges x 10
- Jump Squats x 10
CORE:
- Bridge Hold Pallof Press 4 x 10 (each side)
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.
WARM UP
- 3-Minute Row, Bike or Run
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walk in -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Calf Raises x 50
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets. 2-3 progressing weight warm up sets.
- Incline BB Bench Press 5 x 5
Perform 2-3 Warm-up sets
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB Bench Press x 10
- DB Neutral Grip Shoulder Press x 10
- DB Single Arm Floor Press x 10 (each side)
FINISHER CIRCUIT – 6-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
CORE – 6-20-10
- Plank Reaches
- Band Resisted Dead Bug
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
- 22-Minute Steady-State Jog (5-6 RPE)
3 Sets. Complete all exercises in the set consecutively, no rest between exercises or sets.
- Child’s Pose -> Cobra x 10
- Banded Seated Hip Abduction x 10
- Bird Dogs x 10 (each side)
- Pigeon Stretch x 60 sec (each side)
- Dead Bugs x 10 (each side)
- Single Leg RDL Hurdler x 10 (each side)
Finish the workout with a 5-10 minute Parasympathetic Breathing session.
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)
- Scap Pull Ups x 10
WORKOUT
STRENGTH
3-5 minutes REST in between the strength sets.
- Band Assisted Pull Up 5 x 5
MOVEMENT CIRCUIT – 3 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
FINISHER CIRCUIT – 10-MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Single Leg Box Jump to Double Leg Depth Drop x 2 (each side)
- Band Straight Arm Pulldowns x 10
- Eccentric Band Low Rows x 10
CORE – 6-20-10
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.
WARM UP
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge Complex – Front/Lateral/Back x 5 (each side)
- Plank Shoulder Taps x 30 sec
WORKOUT
3 Rounds. As little rest as possible between exercises, 1-2 minutes rest between rounds.
- Squat Jumps x 10
- Incline Mountain Climbers x 10
- Band Resisted Knee Drives x 15 (each side)
- Controlled Bear Crawls x 45 sec
If you have limited space do forward and reverse bear crawls. - Alternating Split Squat Jumps x 10 (each side)
- Banded Dead Bugs x 10 (each side)
- Step Down -> Vertical Jumps x 10 (each side)
- Controlled Lateral Bear Crawls x 45 sec (back and forth)
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.
- This is a fixed time run (30 minutes). Record your distance.
- This workout is best suited for a treadmill but feel free to take it outside if you can! If you cannot find varying degrees of hills, increase your speed when you are increasing your incline and decrease your speed when you are decreasing your incline.
- Do your best to maintain the same speed for each run and walk/jog interval.
- RPE = Rate of Perceived Exertion. For reference sake, a “1” would be stationary and a “10” would be all out.
WARM UP
- 2 Minute Jump Rope
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Pike Hold to Deep Squat x 10
WORKOUT
- 5:00 Jog (6-7 RPE)
- 1:00 0% Run (7-10 mph)
- 1:00 5% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 6% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 7% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 8% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 9% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 10% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 9% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 8% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 7% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 6% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 1:00 5% Walk/Jog (3-4.5 mph)
- 1:00 0% Run (7-10 mph)
- 2:00 0% Jog (5-6 RPE)
DECOMPRESSION
- Parasympathetic Breathing 5-10 min
- 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)
