Daily Programming
Warm Up (Down & Back):
- Knee Pull
- Hip Pull
- Quad Pull
- High Knees
- Butt Kicks
- High Kicks
- Lunge
- Lateral Shuffle
- Carioca
- Backpedal
Performance
Strength (3 x 10):
- DB Row (10/10)
- Tricep Kickback OR Pull Downs
- Hip Thrusts w/Barbell
* Back on bench for Hip Thrusts *
Met-Con (4 Rounds):
Every 5 Minutes Complete:
- Wall Sit (30 sec)
- 15 DB Thruster (20/10)
- 15 SDLHP w/KB (53/35)
- Pillar Plank (30 sec)
- 15 Sit Ups w/Plate (25/10)
- 15 Burpees
* 1 min rest between rounds *
* If you don't complete moves in 5 min, start next round where you left off *
Fitness
Strength (3 x 10):
- DB Row (10/10)
- Tricep Kickback OR Pull Downs
- Hip Thrusts w/Barbell
* Back on bench for Hip Thrusts *
Met-Con (4 Rounds):
- Wall Sit (30 sec)
- 15 DB Thruster (20/10)
- 15 SDLHP w/KB (53/35)
- Pillar Plank (30 sec)
- 15 Sit Ups w/Plate (25/10)
- 15 Burpees
* 1 min rest between rounds *
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Dragon Pose
- Lizard Pose
- Banded Shoulder Distractions
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (30 sec Each Move):
- High Knees
- Butt Kicks
- Arm Circles
- Jump Rope
Met-Con (4 Rounds):
- Wall Sit (30 sec)
- 15 DB Thruster (20/10)
- 15 SDLHP w/KB (53/35)
- Pillar Plank (30 sec)
- 15 Sit Ups w/Plate (25/10)
- 15 Burpees
* 1 min rest between rounds *
Mobility (NFT):
- Banded Hip Distractions
- Couch Stretch
- Lateral Hip Opener
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Cobra
- Childs Pose
- Foam Roll