Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
3 Min Cardio (Your Choice):
- Rope Slam/Speed Skater/Air Squat/Jumping Jack/Step Up
2 Rounds (20 Reps Each):
- Band Pull Aparts
- PVC Pass Thrus
- Plank Shoulder Taps
Strength (4 Rounds):
- 6 Half Kneeling Single Arm DB Press (6/6)
- 5-10 Chin Ups (3 sec Negative)
* Superset moves *
* Supinated Ring Row to scale Chin Ups *
Met-Con (3 Rounds):
Body Armor
- Wall Ball (90 sec)
- Burpees (90 sec)
- Rest (90 sec)
* Score = Total Reps *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Puppy Dog
- Couch Stretch
- Pigeon Pose
- Standing Front Fold
- Triangle
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
3 Min Cardio (Your Choice):
- Rope Slam/Speed Skater/Air Squat/Jumping Jack/Step Up
2 Rounds (20 Reps Each):
- Band Pull Aparts
- PVC Pass Thrus
- Plank Shoulder Taps
Met-Con (3 Rounds):
Body Armor
- Wall Ball (90 sec)
- Burpees (90 sec)
- Rest (90 sec)
* Score = Total Reps *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Twisted Cross
- Puppy Dog
- Couch Stretch
- Pigeon Pose
- Standing Front Fold
- Triangle
- Foam Roll