Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Buut Kicks
- High Kicks
- Arm Circles
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
2 Rounds (NFT):
- 15 Band Pull Aparts
- 15 PVC Pass Thrus
Strength (3 Rounds):
- 5 Heavy DB Bench
- 10 Hanging Knee Raise
* Superset moves *
* Add Med Ball between knees on raises *
* 1 min rest between rounds *
Met-Con (Every 2 Min For 24 Min):
- Calorie Bike (30/15)
- Meter Row (400/300)
- 30 DB Floor Press + 30 Flutter Kicks
- 30 DB Step Up w/ Curl
- 30 Air Squats + 30 Plank Punch
- 2 Min Rest
* Scale reps as needed to finish on time *
Cash Out (2 Rounds):
- 20 In N Outs
- Right Side Plank (20 sec)
- 20 Heel Touches
- Left Side Plank (20 sec)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Saddle Pose
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Buut Kicks
- High Kicks
- Arm Circles
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (Every 2 Min For 24 Min):
- Calorie Bike (30/15)
- Meter Row (400/300)
- 30 DB Floor Press + 30 Flutter Kicks
- 30 DB Step Up w/ Curl
- 30 Air Squats + 30 Plank Punch
- 2 Min Rest
* Scale reps as needed to finish on time *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Twisted Cross
- Couch Stretch
- Pigeon Pose
- Saddle Pose
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll