Perform Strength & Conditioning
Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
A. Banded Hip Flexor with Deep Breathing - 6 to 8 deep breaths/side B. 1/2 Kneeling Toe Up Groin Mobility - 1 x 10/side C. Hip to Wall Ankle Mobility - 1 x 15
B1
DB Weighted Vest Bulgarian Split Squats
3 x 8
B2
Tempo Chinup
3 x 6
C1
DB Reverse Lunge
3 x 6
C2
One-Arm DB Bench Press
3 x 8
METCON
D
10 of each movement, x 5 Rounds. A. Dynamic Stepups B. KB Swing C. Shoulder Tap
Deep Breathing
E
Take 3-5 minutes to perform some deep belly breathing (either seated, or lying down), and slowly transition into a more "rest and digest" state following your workout.
Circuit
A
A. Banded Lat Stretch with Deep Breathing - 6 to 8 deep breaths/side B. 1/2 Kneeling Hip Flexor with T-Spine - 1 x 10/side C. Child's Pose + 1-arm Trap Raise - 1 x 10/side D. Wall Slide + Takeoff - 1 x10
B1
Feet Elevated TRX Row
3 x 8
B2
Weighted Push Up
3 x 6
C1
Copenhagen Plank
3 x 5
C2
Weighted Plank Hold
3 x 8
Spin Bike
D
Challenge yourself - not a sprint, but add tension and work hard for entire duration. 20 seconds standing 40 seconds sitting Repeat without resting for 10 Rounds (10 minutes total)
Deep Breathing
E
Take 3-5 minutes to perform some deep belly breathing (either seated, or lying down), and slowly transition into a more "rest and digest" state following your workout.
Circuit
A
A. Banded Hamstring Stretch with Deep Breathing - 6 to 8 deep breaths/side B. Couch Stretch with Deep Breathing - 6 to 8 breaths/side C. Supine Hip ER and IR - 6 to 8 reps/side D. Banded Terminal Knee Extension - 1 x 20/side
B1
Deadstop 1-arm Lateral Lunge
3 x 8
B2
Single Leg Deficit Calf Raise
3 x 12
C1
DB Concentric Stepup
3 x 6
C2
Slider Hamstring Curl - Bilateral to Single Leg Eccentric
3 x 5
Functional Carries
D
Get heart rate elevated utilizing heaviest weights you can handle. A. DB Goblet Carry - 1 minute B. DB Farmer's Walk - 1 minute C. Bear Crawl - 1 minute No rest. Repeat 4 Rounds.
Deep Breathing
E
Take 3-5 minutes to perform some deep belly breathing (either seated, or lying down), and slowly transition into a more "rest and digest" state following your workout.
Circuit
A
A. Banded Crossbody with Deep Breathing - 6 to 8 deep breaths/side B. Prone Shoulder Blackburns - 1 x 10/side C. Quadruped 1-arm Serratus Press - 1 x 10/side D. Supine 1-arm DB Arm Bar - 1 x 8/side
B1
Standing Alternating DB Pressout
3 x 8
B2
1-arm DB Row off Bench
3 x 8
C1
DB Suitcase Hold
3 x 6
C2
TRX Fallout + Triceps Extension
3 x 8
Assault Bike
D
Challenge yourself to work hard. 1 minute on 30 seconds rest 5 Rounds
Deep Breathing
E
Take 3-5 minutes to perform some deep belly breathing (either seated, or lying down), and slowly transition into a more "rest and digest" state following your workout.
