Lifted Up Strength
1 sessions per week
Must use App app to view and log training
Program Training
A1
Knee Hug
1 x 10
A2
Low Pogo Jumps
1 x 10
A3
T-Spine Reach
1 x 10
A4
Cat Cow
1 x 10
A5
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A6
Band Hip Flexor Stretch
3 x 3
A7
Heel Sweep
1 x 10
A8
Assault Bike
Conditioning
B
Rounds For Time
8 Rounds for Time 25 Sit Ups 20 Squats 15 Pushups 10 Lunges
A1
Assault Bike
A2
Low Pogo Jumps
1 x 10
A3
T-Spine Reach
1 x 10
A4
Cat Cow
1 x 10
A5
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A6
Band Hip Flexor Stretch
3 x 3
A7
Heel Sweep
1 x 10
A8
Knee Hug
1 x 10
B
400 m repeats
4 x 1:15
Conditioning
C
200m Sprint
Perform x4 200m Sprint. 1:3 Work Rest Ratio
A1
Cat Cow
1 x 10
A2
T-Spine Reach
1 x 10
A3
Low Pogo Jumps
1 x 10
A4
Band Hip Flexor Stretch
3 x 3
A5
Assault Bike
A6
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A7
Heel Sweep
1 x 10
A8
Knee Hug
1 x 10
B1
Plyo Push-Up
5 x 5
B2
Triple Response Broad Jump
5 x 1
C1
Isometric Lunge Hold
3 x 0:45
C2
Isometric Push Up
3 x 0:45
Conditioning
D
Calisthenic EMOM
EMOM 30 min Daimond Pushups x10 Russian Twist x20 Wide Pushups x10 Plank x30 sec Normal Pushups x10 Sit-ups x20
A1
Light Jog
1 x 5:00
A2
Heel Sweep
1 x 10
A3
Butt Kicks
1 x 10
A4
90/90 Hip Switch
1 x 10
A5
Couch Stretch (Hip Flexors)
1 x 10
A6
Low Pogo Jumps
1 x 10
A7
Single Leg Bounds
1 x 10
B
Run
1 x 20:00 @ 7
A1
Low Pogo Jumps
1 x 10
A2
Assault Bike
A3
Knee Hug
1 x 10
A4
Heel Sweep
1 x 10
A5
Band Hip Flexor Stretch
3 x 3
A6
Forward Hip Circles through Back Extension- Ground Activiation
1 x 10
A7
Cat Cow
1 x 10
A8
T-Spine Reach
1 x 10
Circuit
B
Death by Volume: Break it up however you need to just get it done. 150 Flutter Kicks 150 Situps 200 Pushups 100 Lunges Ea
A1
Light Jog
1 x 5:00
A2
Heel Sweep
1 x 10
A3
Butt Kicks
1 x 10
A4
90/90 Hip Switch
1 x 10
A5
Couch Stretch (Hip Flexors)
1 x 10
A6
Low Pogo Jumps
1 x 10
A7
Single Leg Bounds
1 x 10
B
Run
1 x 45:00
A
Standing Stretch / Mobility Series
3 x 0:30
B
Butterfly Stretch with Hip Mobility
3 x 0:30
C1
Fire Hydrant
3 x 5
C2
Foam Roll
1 x 5:00
C3
Static Stretch
1 x 5:00
