Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Inch Worm
- Arm Circles
- Lateral Shuffle
1 Min Each Move (NFT):
- Lateral Banded Walk
- Hip Swings
- Paleo Chair
- Dead Hang From Bar
- Foam Roll (Back)
* Take breaks as needed *
Performance
Strength (10-8-6-4-2):
- Back Squat
- Shoulder Press
* Work to a heavy 10 *
* Add weight each set *
* Do all squats before press *
Met-Con (EMOM For 15 Min):
- Calorie Bike/Row (15/10)
- 60 Jump Rope
- Hollow Body Hold (30 sec) + 10 Flutter Kicks
- 15 Ball Slam (30/20)
- Weighted Plank (45 sec)
Fitness
Strength (10-8-6-4-2):
- DB Front Squat
- DB Shoulder Press
* Work to a heavy 10 *
* Add weight each set *
* Do all squats before press *
Met-Con (EMOM For 15 Min):
- Calorie Bike/Row (12/8)
- 60 Jump Rope
- Hollow Body Hold (30 sec) + 10 Flutter Kicks
- 15 Ball Slam (30/20)
- Weighted Plank (45 sec)
Cash Out (30 Reps):
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Butterfly
- Lateral Hip Opener
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Inch Worm
- Arm Circles
- Lateral Shuffle
Met-Con (EMOM For 15 Min):
- Calorie Bike/Row (12/8)
- 60 Jump Rope
- Hollow Body Hold (30 sec) + 10 Flutter Kicks
- 15 Ball Slam (30/20)
- Weighted Plank (45 sec)
Cash Out (30 Reps):
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Butterfly
- Lateral Hip Opener
- Cobra
- Childs Pose
- Foam Roll