Features
1 sessions per week
Must use App app to view and log training
Program Training
A
App Overview - Start Here!
For Completion
Circuit
B
Mobility: 1-2 Rounds LAX Roll/Foam roll (optional) - Spend 3-5 minutes rolling out lower half - Supine Knee Floss x 12 - Supine Lower Back Rotations x 5/side (pick a progression right for you - all 3 shown in video) - 90/90 Reach Through x 8/side - Hip Airplane x 5/side - A Frame Crawl x 10m
C1
Spring Ankle Position 1
2 x 0:30
C2
MPR 3D Calf Raise
2 x 10
C3
MPR SL Balance w/ Scan
2 x 10
D1
MPR Squat ISO w/ KB Clean
2 x 8
D2
MPR Deep SS Jump Plyo
2 x 0:20
D3
MPR SFT Ankle Hops
2 x 15
E1
MPR Concentric Trap Bar Jump
2 x 5
E2
MPR Seated Box Jump
2 x 3
F1
MPR Prowler March
3 x 10
F2
MPR Short Lever Hip Lift
3 x 10
G1
MPR Goblet SFT Lunge
3 x 3
G2
MPR Supine Cable Resisted Hip Flexion
3 x 10
G3
MPR Kneeling Cable Rotation
3 x 10
H
Short Aerobic - 1on:1off
6 x 1:00
Circuit
A
Mobility: 1-2 Rounds depending how stiff you're feeling - Side Lying Windmill x 8/side - Prone Press up x 10 - Supine Tripod Reach x 5/side - Tall Plank to Pike x 5 Movement Prep: 2 Rounds A1) Supine Paloff Press w/ Groin Squeeze x 8/side A2) SB Seated Rotations x 10/side
B1
MPR Concentric Barbell Bench
3 x 4
B2
MPR Supine MB Throw and Catch
3 x 5
C1
MPR Landmine Press & Row w/ Rotation
3 x 6
C2
MPR Plate Deadbug
3 x 10
D1
MPR DB Bench Press
3 x 6
D2
MPR Wide Grip Pull Up
3 x 6
E1
MPR Hammer Curl
2 x 21
E2
MPR Wrist Roll Up
2 x 3
E3
MPR 3D TRX Row
2 x 8
A
MPR Ankle CAR's
2 x 5
B1
MPR Alternating Toe Lifts
2 x 20
B2
MPR Dorsiflexion Walking Series
2 x 0:15
B3
MPR Walking Foot Sequence
1 x 5
C
MPR 90/90 Hip Flow
1 x 5:00
D1
MPR Spiderman Crawl
2 x 10
D2
** REST REMINDER **
1 x 0:20
D3
MPR A Frame Crawl
2 x 10
D4
** REST REMINDER **
1 x 0:20
D5
MPR Crab Crawl
2 x 10
E1
MPR Lateral Lunge Slow Lower
1 x 0:30
E2
MPR Push Up Slow Lower
1 x 0:30
Conditioning
F
Long Aerobic - 4 On - 2 Off
Instructions: 1) Pick a piece of cardio equipment that tracks watts (assault bike, spin bike, curve runner, rower, ski erg etc) 2) Pick a wattage that you're going to hold for the working time - if this is your first time doing these, you're going to have to guess at first (usually somewhere around 200 watts is a good starting point) - The pace should be relatively hard to maintain for 4 minutes 3) Complete the listed number of sets below Complete 3 Sets of - 4 Minutes work: 2 Minutes rest Either set a timer on your phone or set it up on the cardio machine before you begin
Circuit
A
Mobility: 1-2 Rounds depending how stiff you're feeling LAX Roll/Foam Roll (optional) - Spend 3-5 minutes rolling out the lower half - IR Liftoff x 5/side (2 second hold at the top) - 90/90 Leg Sweep x 5/side - Standing Hip CAR to Step Back Lunge x 5/side - OH Squat w/ Dowel x 10
B1
Spring Ankle Position 1
2 x 0:30
B2
MPR Calf Raise w/ TB Squeeze
2 x 20
B3
MPR Rope Walk
2 x 7
C1
MPR Lateral Lunge ISO w/ KB Snatch
2 x 8
C2
MPR Step Up to Crossunder Jump
2 x 5
C3
MPR SFT Ankle Hops
2 x 10
D1
MPR Trap Bar Deadlift (touch & go)
3 x 6
D2
MPR Seated Broad Jump
3 x 4
E1
MPR Crossover Prowler March
3 x 10
E2
MPR Side Plank Knee Ups
3 x 10
F1
MPR Lateral Landmine SS RDL
3 x 6
F2
MPR Top Foot Elevated Side Plank
3 x 45
F3
MPR 1/2 Kneeling Cable Chop
3 x 8
Circuit
A
Mobility: 1-2 Rounds depending how stiff you feel - Kneeling Tspine w/ Dowel Rotations x 6/side - Shoulder OH Mob w/ Slider x 5/side - Modified Yoga Push up x 10 - Standing SFT Flow x 5/each pattern Movement Prep: 2 Rounds A1) Lateral Lunge w/ Paloff Press x 10/side A2) 1/2 Kneeling T Spine Rotations x 8/side A3) Prone DB Face Pull x 10
B1
MPR Concentric Pendlay Row
3 x 6
B2
MPR Rotating MB Slam
3 x 3
C1
MPR SFT Push Ups
3 x 3
C2
MPR 1/2 Kneeling Cable Row w/ Rotation
3 x 8
D1
MPR 1/2 Kneeling DB Shoulder Press
3 x 8
D2
MPR Prone Row w/ ER and Press
3 x 10
D3
MPR Tricep Pushdown
3 x 15
E1
MPR Wrist Rotations (w/Dowel)
2 x 12
E2
MPR 1/2 Kneeling Shoulder Complex
2 x 10
F
Short Aerobic - 1on:1off
6 x 1:00