"Lookin' Good, Feelin' Good"
Daily Programming
Warm Up (Complete):
1 Minute At Each Move:
- Jump Rope
- Assault Bike (60-70 RPM)
- Bottom of Push Up Hold
* Repeat everything for 30 sec *
Performance/Fitness
Aesthetics (3 x 10):
- DB Floor Press w/ Feet Elevated
- DB Front Raise
- DB Lateral Raise
- Triceps Extension OR Triceps Pull Down
- Barbell Biceps Curl
* Add chains to the Curls if possible *
Met-Con (3 Rounds):
- 400m Run
- 15 Tuck Ups
- 15 Superman
- 15 Ring Rows
Cash Out (3 Rounds):
30 sec each position:
- Pillar Plank
- Side Plank (R)
- Side Plank (L)
- Push Up Plank
- Hollow Body Hold
* Rest as needed between rounds *
Mobility (NFT):
- Banded Shoulder Distractions
- Banded Hip Distractions
- Seated Front Fold
- Ankles/Calves/Shins
- Pigeon Pose
- Fragon
- Foam Roll
Express
Warm Up (Complete):
1 Minute At Each Move:
- Jump Rope
- Assault Bike (60-70 RPM)
- Bottom of Push Up Hold
* Repeat everything for 30 sec *
Met-Con (3 Rounds):
- 400m Run
- 15 Tuck Ups
- 15 Superman
- 15 Ring Rows
Mobility (NFT):
- Banded Shoulder Distractions
- Banded Hip Distractions
- Seated Front Fold
- Ankles/Calves/Shins
- Pigeon Pose
- Fragon
- Foam Roll