Before sport-specificity. Train the science of general physical preparation following non-linear undulating builds of volume, strength, and power, to improve athleticism on any level, using the core patterns, scalable for all abilities.
This is a 12 week, general physical preparation, cycle 1, focusing on function, big movement competency, and work capacity through volume and general conditioning.
A1
Crocodile Breathing
1 x 10
A2
Foam Roll Lats
1 x 1:00
A3
Foam Roll Glutes
1 x 1:00
A4
Foam Roll - Calves
B1
Single Leg Glute Bridge
1 x 10
B2
Cat/Cow
1 x 10
B3
Quadruped Tspine Rotation
1 x 10
B4
Worlds Greatest Stretch
1 x 10
C1
Goblet Squat
4 x 8
C2
Assisted Chin Up
4 x 8
D1
1.5 Stance 1Arm Kettlebell Deadlift
3 x 8
D2
Standing Bilateral Cable Row
3 x 12
E1
Step Up Suitcase Hold
3 x 8
E2
Cable Face Pull
3 x 15
F
air dyne
1 x 10:00
A1
Crocodile Breathing
1 x 10
A2
Foam Roll Lats
1 x 1:00
A3
Foam Roll Glutes
1 x 1:00
A4
Foam Roll - Calves
B1
Single Leg Glute Bridge
1 x 10
B2
Cat/Cow
1 x 10
B3
Quadruped Tspine Rotation
1 x 10
B4
Worlds Greatest Stretch
1 x 10
C
air dyne
1 x 20:00
A1
Crocodile Breathing
1 x 10
A2
Foam Roll Tspine
1 x 1:00
A3
Foam Roll - Hamstring
1 x 1:00
A4
Foam Roll Pecs
1 x 1:00
A5
straight leg glute bridge
1 x 10
A6
Loaded Beast
1 x 10
A7
Side Lying Tspine Openers
1 x 10
A8
Half Kneeling Windmills Bodyweight
1 x 10
B1
Hex Bar Deadlift
4 x 8
B2
Push Ups
4 x 8
C1
goblet reverse lunge
3 x 8
C2
1 Arm Row
3 x 12
D1
45 Degree Glute Ham Raise
3 x 8
D2
standing anti-rotation press
3 x 0:15
E
Rower
1 x 10:00
A1
Crocodile Breathing
1 x 10
A2
Foam Roll Tspine
1 x 1:00
A3
Foam Roll - Hamstring
1 x 1:00
A4
Foam Roll Pecs
1 x 1:00
A5
straight leg glute bridge
1 x 10
A6
Loaded Beast
1 x 10
A7
Side Lying Tspine Openers
1 x 10
A8
Half Kneeling Windmills Bodyweight
1 x 10
B
Rower
1 x 20:00
A1
Crocodile Breathing
1 x 10
A2
Foam Roll Lats
1 x 1:00
A3
Foam Roll Glutes
1 x 1:00
A4
Foam Roll - Calves
B1
Single Leg Glute Bridge
1 x 10
B2
Cat/Cow
1 x 10
B3
Quadruped Tspine Rotation
1 x 10
B4
Worlds Greatest Stretch
1 x 10
C1
Goblet Squat
4 x 8
C2
Assisted Chin Up
4 x 8
D1
1.5 Stance 1Arm Kettlebell Deadlift
3 x 8
D2
Standing Bilateral Cable Row
3 x 12
E1
Step Up Suitcase Hold
3 x 8
E2
Cable Face Pull
3 x 15
F
air dyne
1 x 10:00
Dan Daly, CSCS, is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. He obtained a bachelors degree in Kinesiology while competing as a collegiate All-American swimmer. Now a competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.