NEWS, BLOG & WORKOUTS

WARM UP – 400m run MOVEMENT/MOBILITY – light band 8/8 single arm banded upright rows 8/8 single arm banded strict press :30 banded trap stretch 15 banded passthroughs 8 prone T’s 8 prone Y’s :30 pigeon / side 1:00 v-sit 5/5 cossack squats :30 child’s pose lat stretch / side 3/3 reverse lunges SLOW, as […]

SWEAT DAY!!!

WARM UP – bike, heavy Band 25′ Band Resisted march 25′ Band Resisted high knees 25′ Band Resisted butt kickers 25′ Band Resisted Sprint 6/4 cal bike easy 6/4 cal bike mod pace 6/4 cal bike sprint MOVEMENT/MOBILITY – *grab foam roller :30 foam roll IT band / side :30 foam roll lats / side […]

WARM UP – 200m Run 50′ toe walk 50′ heel walk 25′ walking lunge 25′ duck walk on toes 50′ Karaoke 50′ burpee broad jumps 50′ bunny hops 200m MOVEMENT/MOBILITY – DB 5/5 single arm strict press – slow motion :30 bottom of squat hold with DB :30 ankle stretch with DB resting on knee […]

WARM UP 40 bunny hops 20 high bunny hops 50′ high knees 50′ butt kickers 50′ side shuffle / direction MOVEMENT/MOBILITY – mini band *mini band around feet 10/10 banded lateral side steps 1 0/10 banded kick backs 10/10 standing knee raises/reverse squats :30 dead bugs *band around knees :30 slow hip CARs / side […]