Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Lateral Lunge
- High Kicks
- Floor Sweeps
- Hip Openers
- Bear Crawl
- Lateral Shuffle
2 Rounds (NFT):
- 20 Band Pull Aparts
- 15 Glute Bridges
- Dead Hang (10 sec)
Performance
Strength (3 x 5):
- Deadlift
* Work up to your weight *
* Using 80-85% of 1RM *
* Rest as needed *
Met-Con (5 RFT):
- 20 Wall Balls (20/14)
- 10 TTB
* 10' & 9' targets *
Fitness
Strength (5 x 5):
- KB Deadlift
* Use 2 if needed *
* Rest 2 min *
* Go heavy enough to justify the break *
Met-Con (5 RFT):
- 20 Wall Balls (14/10)
- 10 Hanging Knee Raise
* 10' & 9' target *
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Lateral Hip Opener
- Frog Pose
- Triangle
- Front Fold
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Lateral Lunge
- High Kicks
- Floor Sweeps
- Hip Openers
- Bear Crawl
- Lateral Shuffle
2 Rounds (NFT):
- 20 Band Pull Aparts
- 15 Glute Bridges
- Dead Hang (10 sec)
Met-Con (5 RFT):
- 20 Wall Balls (14/10)
- 10 Hanging Knee Raise
* 10' & 9' target *
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Lateral Hip Opener
- Frog Pose
- Triangle
- Front Fold
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Foam Roll