Integrate Sports
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Animal Based Movement Prep - L2
Complete this sequence for 5-10 minutes. Complete 10-15 repetitions or 20-30 seconds per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
Prep
B
Animal Based Movement Prep - L3
Complete this sequence for 5-10 minutes. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
Prep
C
Animal Based Movement Prep - L4
Complete this sequence for 5-10 minutes. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
Prep
A
Movement Prep (Hip)
Complete this sequence for 5-10 minutes. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
Prep
B
Movement Prep (Hip/Thoracic)
Complete this sequence for 5-10 minutes. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
Prep
C
Movement Prep (Thoracic)
Complete this sequence for 5-10 minutes. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
Prep
A
Movement Prep (Hip Mobility/Activation)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
Prep
B
Movement Prep (Conditioning Session)
Complete this circuit for 5 minutes to prepare for the upcoming session. Do 10-15 repetitions for each movement, before moving onto the next. This is to prepare the joints and tissues for the upcoming conditioning session so that you can perform at your best!
Prep
C
Animal Based Movement Prep - L1
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest 10 seconds between movements.
