This is for anyone serious about training. It will help stimulate growth in both strength and conditioning. Get ready to put in that Pure Graft.
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Breathing Exercises
2 x 0:30
A3
Groiner
2 x 5
A4
Push-Up
2 x 6
A5
Glute activation bridge
2 x 10
A6
Band Pull-Apart
2 x 10
A7
Seated Box Jump
3 x 4
B1
Back Squat
4 x 8
B2
DB Bench Press
4 x 6
B3
Romanian Deadlift (RDL)
4 x 8
B4
Pull-Up
4 x 6
C
Assault Bike
10 x 0:06 @ 8
D1
Breathing Exercises
2 x 5
D2
Couch Stretch (Hip Flexors)
1 x 0:30
D3
Pigeon Stretch
1 x 0:30
D4
Pec Stretch
1 x 0:30
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Hamstring Pullover Box Breathing
2 x 0:30
A3
Frog Squat
2 x 10
A4
Band Dislocates
2 x 1
A5
Banded Active Hamstring Raise
2 x 10
A6
Mini Banded Lateral Walks
2 x 10
A7
Broad Jump
3 x 4
B
Versaclimber
1 x 15:00
C1
DB Bicep Curls
5 x 12
C2
BB Cyclist Squat
5 x 18
D1
DB Tricep Extension
5 x 12
D2
Russian KB Swing
5 x 18
E1
Breathing Exercises
1 x 0:30
E2
Quad Stretch
1 x 0:30
E3
Kneeling Forearm Stretch
1 x 0:30
A
Bear Breathing
3 x 5
Conditioning
B
Cardiac Output 1
Cardiac Output - 15 to 20 minutes long - RPE 5 (Heart rate between 130-150 bpm) Non stop work, keep breathing throughout - not about hard about control. You can run / bike / row / ski / climb / battle rope / medball slams etc or a combination of all
C1
Concentric Only Deadlifts
2 x 2.3
C2
Push Ups
D1
Hip Hinge Breathing
2 x 5
D2
Couch Stretch (Hip Flexors)
1 x 0:30
D3
Pigeon Stretch
1 x 0:30
D4
Pec Stretch
1 x 0:30
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Breathing Exercises
2 x 0:30
A3
Groiner
2 x 5
A4
Push-Up
2 x 6
A5
Glute activation bridge
2 x 10
A6
Band Pull-Apart
2 x 10
A7
Seated Box Jump
3 x 4
B1
Bulgarian Split Squat Low Box
4 x 8
B2
Decline DB Bench Press
4 x 6
B3
Frog Stance Deadlifts
4 x 8
B4
1-Arm KB Row
4 x 6
C
Woodway Curve Sprinting
1 x 15:00 @ 6
D1
Breathing Exercises
2 x 5
D2
Couch Stretch (Hip Flexors)
1 x 0:30
D3
Pigeon Stretch
1 x 0:30
D4
Pec Stretch
1 x 0:30
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Hamstring Pullover Box Breathing
2 x 0:30
A3
Frog Squat
2 x 10
A4
Band Dislocates
2 x 1
A5
Banded Active Hamstring Raise
2 x 10
A6
Mini Banded Lateral Walks
2 x 10
A7
Broad Jump
3 x 4
B
Double Leg Bounds
1 x 0:10
C1
DB Arnold Press
5 x 12
C2
Copenhagen Holds
5 x 0:30
D1
DB Front Raise
5 x 12
D2
Front Plank on Elbows
5 x 0:30
E1
Breathing Exercises
1 x 0:30
E2
Quad Stretch
1 x 0:30
E3
Kneeling Forearm Stretch
1 x 0:30
Strength and Conditioning Coach Hyrox / Deka Athlete Ex-Footballer 2x Pen Y Fan SAS Fandance Competitor
Hit me up on Instagram @coachjimmi for any questions you may have
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