Maze Performance Training and Therapy
Functional Fitness1 sessions per week
Must use App app to view and log training
Program Training
5 MIN WARM-UP (UPPER)
A
Arm circles x10 each Incline push-ups x8 Band pull-aparts x12 Plank x20 sec
B
DB Floor Press
1 x 50
Conditioning
C
20 MSB AMRAP Finisher 1
As Many Rounds As Possible in 10 minutes DB Reverse lunges × 10 each KB swings × 15 Plank × 30 sec
Prep
A
5 MIN WARM-UP
Standing Knee to Chest Stretch x 30 sec Standing Quad Stretch x 30 sec Leg Cradle Stretch x 30 sec Alt Hamstring Scoops x 30 sec Forward Lunge Stretch x 30 sec Burpee x 30 sec
10 Min Cardio
B
Any cardio activity: bike, run, elliptical, rower, etc 30 sec Hard 30 sec Easy 10 rounds
Skill/Tech
C
5 Min Core Stability
Plank x30 sec Side Plank x30 sec/side Glute Bridge x 30sec 3 rounds
Prep
A
5 MIN WARM-UP (LOWER)
Glute Bridge x10 Air Squat x10 Reverse Lunge x5/side 2-3 Rounds
B
Goblet Squat
5 x 5
Conditioning
C
20 MSB AMRAP Finisher 2
As Many Rounds as Possible in10 minutes: DB Farmer Carry × 40 sec Push-ups × 10 Step-ups × 10 each
Prep
A
5 MIN WARM-UP
Standing Knee to Chest Stretch x 30 sec Standing Quad Stretch x 30 sec Leg Cradle Stretch x 30 sec Alt Hamstring Scoops x 30 sec Forward Lunge Stretch x 30 sec Burpee x 30 sec
10 MIN CARDIO
B
Choose any activity: bike, run, jog, elliptical, rower, etc Perform 10 minutes of steady (Zone 2 - HR) cardio.
Skill/Tech
C
5 MIN CORE STABILITY
Bird dog x10/side Cat Camel x20 Suitcase Carry x 20sec /side
5 MIN WARM-UP (TOTAL)
A
World’s Greatest Stretch x5/side Incline Push-ups x8 Band Pull-Aparts x12 Squat to Reach (overhead) x10
B
DB Deadlift
5 x 10
Conditioning
C
20 MSB AMRAP Finisher 3
As Many Rounds As Possible in 10 minutes: Push-ups × 10 DB Skull Crushers × 15 Sit-ups × 10
Prep
A
5 MIN WARM-UP
Standing Knee to Chest Stretch x 30 sec Standing Quad Stretch x 30 sec Leg Cradle Stretch x 30 sec Alt Hamstring Scoops x 30 sec Forward Lunge Stretch x 30 sec Burpee x 30 sec
15 MIN CARDIO
B
Build your aerobic engine with 15 minutes of steady cardio. Walk, bike, or row at a conversational pace, maintaining a heart rate in Zone 2. You should be breathing a little harder but still able to speak in full sentences. Focus on consistency and smooth effort to improve endurance, recovery, and overall fitness.
10 MIN MOBILITY FLOW
A
Down dog Pigeon stretch Open Book Stretch Couch stretch Child's pose
10 MIN CARDIO
B
Walk Easy bike Row Jog Zone 2 effort.
