Bodyweight Exploring Program
Performance Explored
Functional Training, Jiu Jitsu, Mobility, Strength & Conditioning, General Fitness, Functional Fitness, Personal Training, Youth Sports, Multi-sportStart training today with NO equipment needed. Program is 6 weeks long with 5 training days each week. Workouts will focus on mobility and flexibility as well as improving strength, endurance while getting your heart rate up.
A1
Shin Box Rotation
3 x 6
A2
Heel Clicks
3 x 8
A3
Hamstring to Ankle Rock
3 x 8
B1
Push-up to Pike
3 x 8
B2
Rotating Plank
3 x 6
B3
Lunge to T-Spine
3 x 15
C1
Crawl to Crab with Hip Extension
3 x 4
C2
Push up
3 x MAX
C3
Jump Squat
3 x 12
A1
Plank
3 x 1
A2
Deadbug
3 x 6
A3
Groin Squeeze
3 x 3
B1
Shoulder Angels
3 x 6
B2
Crawl Variations
3 x 1
B3
FFE ISO
3 x 5
C1
Glute Bridge
3 x 8
C2
Heel Clicks
3 x 8
C3
Low Ceiling Lunge Rocks
3 x 6
A1
Plank
2 x 1
A2
Deadbug
2 x 8
B
Feet Rock
1 x 15
C
Pogos
3 x 15
D1
Skips for sprints
3 x 20
D2
Side Pops for Sprints
3 x 20
D3
Reverse Reach Backs for Sprints
3 x 20
E
Walk in Sprints
5 x 20
A1
Shin Box Rotation
3 x 6
A2
Heel Clicks
3 x 6
A3
Groin Drift
3 x 6
B1
Walking Lunge with T-Spine Rotation
3 x 5
B2
Adductor Rock to Hip Walk Out
3 x 8
B3
Inverted Plank
3 x 6
C1
Glute Mobilization
3 x 8
C2
Plank to Push up
3 x 8
C3
Lateral Squat
3 x 8
A1
Plank
3 x 1
A2
Deadbug
3 x 8
A3
Facing Wall Hip Airplane
3 x 5
B1
Crawl Shoulder Tap
3 x 6
B2
Birddog to Gecko
3 x 6
B3
Side Mermaid
3 x 2
C1
FFE Floating Heel
3 x 8
C2
Birddog Crawl
3 x 5
C3
Crawl to Tricep to Push up
3 x 8
Vernon Griffith, CSCS*D
Vernon is a Strength and Conditioning Coach that works with athletes of all levels focusing on mobility and high performance.
