Kateprofitness
Functional Fitness, Functional Training, General Fitness, Women's Training, Plyometrics, Speed1 sessions per week
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Program Training
Prep
A
Warmup: 5 full breathes in and out (full breathe = inhale and full exhale) A1) 90/90 Supine Breathing (Hamstrings and IR bias) A2) 90/90 Side Lying Breathing Lat Expansion bias A3) Inverted Rockback Breathing A4) Suckerpunch Breathing
B1
Wall Ref Bear to Downward Dog
3 x 8
B2
Floor to Wall Bridge Marches
3 x 8
B3
WaIl Ref Quadruped to SL Wall Push Plank
3 x 8
C1
SL RDL Wall Ref Overcoming
3 x 30
C2
Kick Stance Airplane
3 x 8
D1
Standing Reach to Squat Drop
3 x 8
D2
Calf Raise (3 Ways)
3 x 8
E
Crocodile Breathing
1 x 3:00
Prep
A
Warm Up - Foundation Phase
Warmup: 5 full breathes in and out (full breathe = inhale and full exhale) A1) 90/90 Supine Breathing (Hamstrings and IR bias) A2) 90/90 Side Lying Breathing Lat Expansion bias A3) Inverted Rockback Breathing A4) Suckerpunch Breathing
B1
ISO Split Squat (90/90)
3 x 30
B2
Wall Ref Plank Overcoming (both arms)
3 x 30
C1
SL Marches Seated to Standing
3 x 8
C2
Wall Ref Overcoming Staggered Stance Squat (ER Bias)
3 x 30
C3
Heel Bounces
3 x 30
D1
Lateral Step Downs (Eccentric focus)
3 x 8
D2
Bosu (Chest Expansion Bias) SL Extension
3 x 8
E
Crocodile Breathing
1 x 3:00
Prep
A
Warm Up - Foundation Phase
Warmup: 5 full breathes in and out (full breathe = inhale and full exhale) A1) 90/90 Supine Breathing (Hamstrings and IR bias) A2) 90/90 Side Lying Breathing Lat Expansion bias A3) Inverted Rockback Breathing A4) Suckerpunch Breathing
B1
Side Lunge (Eccentric focus)
3 x 8
B2
Band Staggered Stance Chop (IR Bias)
3 x 8
C1
Side Lying SA Press Down, SL Adduction
3 x 8
C2
Crossbody Hinge
3 x 8
C3
Side Plank Copenhagen (Elbow and Straight Leg)
3 x 30
D1
Drop and Catch Squat (Absorbing Power)
3 x 8
D2
Wedge SL Supination Hinge to Pronation March
3 x 8
E
Crocodile Breathing
1 x 3:00
Prep
A
Warm Up - Foundation Phase
Warmup: 5 full breathes in and out (full breathe = inhale and full exhale) A1) 90/90 Supine Breathing (Hamstrings and IR bias) A2) 90/90 Side Lying Breathing Lat Expansion bias A3) Inverted Rockback Breathing A4) Suckerpunch Breathing
B1
ISO Goblet Squat (Bottom position)
3 x 30
B2
Wall Push ISO SL Marching (Overcoming)
3 x 30
C1
Kick Stance Hinge to SL Wall Push (overcoming)
3 x 8
C2
Banded Marches
3 x 8
C3
Bosu Deadbug (Posterior Tilt Bias) Band Resisted SL Extension
3 x 8
D1
Hips Banded ISO SL Marches
3 x 8
D2
Plank ISO Hamstring Curl w/ Band
3 x 8
E
Crocodile Breathing
1 x 3:00
This 8-week program will get you back on your feet and jumping again! We systematically master force absorption, creation, and transfer to build a stronger core, improved pelvic floor response, healthier breathing habits, and confidence that lives with you
Get Jump Again
