Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Lateral Shuffle
3 Rounds (20 sec each):
- Plank Ups
- Rope Slams
- Jumping Jacks
* Pillar to push up plank *
Strength (4 Rounds NFT):
- 6 Seated Single Arm DB Press (6/6) (Heavy)
- 15 Kneeling Banded Truck Twists (15/15)
- 200m Row
Met-Con (21-15-9-6-3):
- KB Sumo Deadlift (70/53)
- DB Push Press (40/20)
- Burpee
Cash Out (3 Rounds):
- 10 DB Curls
- 10 Triceps Extension
- 30 Ab Moves
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Ankles/Calves/Shins
- Pigeon Pose
- Lizard Pose
- Frog Pose
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Lateral Shuffle
Met-Con (21-15-9-6-3):
- KB Sumo Deadlift (70/53)
- DB Push Press (40/20)
- Burpee
Cash Out (3 Rounds):
- 10 DB Curls
- 10 Triceps Extension
- 30 Ab Moves
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Ankles/Calves/Shins
- Pigeon Pose
- Lizard Pose
- Frog Pose
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll