Axiom Powerlifting

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

Bench Press

5 x 4 @ 83, 80, 77.5, 77.5, 77.5 %

Incline DB Bench Press

3 x 12

Neutral Grip Pull-Up

4 x 3

Z-Press

4 x 5

Seal Row

4 x 10

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

Back Squat

3, 5, 5, 5, 5 @ 86.5, 80, 77.5, 77.5, 77.5 %

Close Grip Bench Press

4 x 8 @ 75, 70, 70, 70 %

Romanian Deadlift

6 x 4

Backward Sled Drag

4 x 40

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

(ESD) Cardiac Output

Steady-state / Conversational pace 30-90 minutes, aim for 150 minutes weekly in 20-45+ minute chunks HR 125-140 - Zone 2 Assault Bike: Set the assault bike to a comfortable resistance level. Pedal at a steady pace, focusing on maintaining a consistent rhythm. Keep your heart rate within the target zone by adjusting the intensity of your pedaling. Aim for a duration of 30-90 minutes, depending on your fitness level and goals. Maintain good posture and engage your core throughout the workout. Rower: Set the rower to a moderate resistance level. Row with smooth, controlled strokes, focusing on proper technique. Keep your strokes per minute (SPM) in a range that allows you to maintain a steady heart rate. Avoid rowing too aggressively, as this can cause your heart rate to spike. Aim for a duration of 30-90 minutes, adjusting the intensity as needed to stay within the target heart rate zone. Sled Work: Load the sled with an appropriate weight for your fitness level. Push or pull the sled at a steady pace, focusing on smooth, controlled movements. Keep your heart rate within the target zone by adjusting the speed and intensity of your sled work. Take short breaks as needed to maintain a conversational pace and prevent your heart rate from spiking. Aim for a duration of 30-90 minutes, gradually increasing the intensity or duration as you build endurance. Walking: Walking is one of the lowest-impact exercises you can do. It's gentle on the joints and can easily be adjusted to maintain a steady pace within the target heart rate zone. Aim for a brisk walk to elevate your heart rate slightly while still keeping it within the desired range. Cycling: Cycling, especially on flat terrain or using a stationary bike, is another excellent low-impact option. You can maintain a steady pace while controlling the resistance to keep your heart rate in the target zone. It's also great for building lower body strength. Swimming: Swimming is a full-body workout that's easy on the joints due to the buoyancy of water. Whether you're doing laps or water aerobics, swimming can help you maintain a steady heart rate while providing resistance training for your muscles. Elliptical Training: Using an elliptical machine provides a low-impact cardiovascular workout that mimics the motion of running without the stress on the joints. Adjust the resistance and incline settings to maintain a steady pace and keep your heart rate within the target range. Rowing: Rowing machines offer a full-body workout that's gentle on the joints. Rowing at a moderate pace can keep your heart rate in the desired zone while also strengthening your muscles, particularly in the back, arms, and legs. Cross-Country Skiing (on a machine or outdoors): Cross-country skiing is a great low-impact cardiovascular exercise that engages both the upper and lower body. Whether you're skiing on snow or using a ski machine, you can maintain a steady pace to keep your heart rate within the target zone. Pilates: Pilates exercises focus on improving core strength, flexibility, and posture. Many Pilates exercises can be performed at a steady pace with controlled movements, helping to maintain a moderate heart rate while also improving muscle endurance and stability. Tai Chi: Tai Chi is a gentle martial art that involves slow, flowing movements and deep breathing. It's low impact and can help improve balance, flexibility, and relaxation while keeping your heart rate within the desired range. Yoga: Yoga combines physical postures, breathing exercises, and meditation to promote overall well-being. Many styles of yoga, such as Hatha or Yin yoga, involve gentle movements and can be performed at a steady pace to help maintain a moderate heart rate. Stair Climbing: Climbing stairs, whether on a stair climber machine or actual stairs, provides a low-impact cardiovascular workout. You can control the intensity by adjusting the speed and resistance to keep your heart rate within the target zone.

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

Bench Press

3, 5, 5, 5, 5 @ 85.5, 82.5, 80, 80, 80 %

DB Bench Press

4 x 12

Seal Row

4 x 12

DB Rollback Extensions

10 x 4

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

SSB Squat

4, 6, 6, 6 @ 77.5, 72.5, 72.5, 72.5 %

Deficit Deadlift

3, 3, 5, 5 @ 87, 82.5, 75, 75 %

Glute-Ham Raise

3 x 10

Farmers carry

4 x 40

Incline Rear Delt Raise

3 x 12

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

(ESD) Cardiac Output

Steady-state / Conversational pace 30-90 minutes, aim for 150 minutes weekly in 20-45+ minute chunks HR 125-140 - Zone 2 Assault Bike: Set the assault bike to a comfortable resistance level. Pedal at a steady pace, focusing on maintaining a consistent rhythm. Keep your heart rate within the target zone by adjusting the intensity of your pedaling. Aim for a duration of 30-90 minutes, depending on your fitness level and goals. Maintain good posture and engage your core throughout the workout. Rower: Set the rower to a moderate resistance level. Row with smooth, controlled strokes, focusing on proper technique. Keep your strokes per minute (SPM) in a range that allows you to maintain a steady heart rate. Avoid rowing too aggressively, as this can cause your heart rate to spike. Aim for a duration of 30-90 minutes, adjusting the intensity as needed to stay within the target heart rate zone. Sled Work: Load the sled with an appropriate weight for your fitness level. Push or pull the sled at a steady pace, focusing on smooth, controlled movements. Keep your heart rate within the target zone by adjusting the speed and intensity of your sled work. Take short breaks as needed to maintain a conversational pace and prevent your heart rate from spiking. Aim for a duration of 30-90 minutes, gradually increasing the intensity or duration as you build endurance. Walking: Walking is one of the lowest-impact exercises you can do. It's gentle on the joints and can easily be adjusted to maintain a steady pace within the target heart rate zone. Aim for a brisk walk to elevate your heart rate slightly while still keeping it within the desired range. Cycling: Cycling, especially on flat terrain or using a stationary bike, is another excellent low-impact option. You can maintain a steady pace while controlling the resistance to keep your heart rate in the target zone. It's also great for building lower body strength. Swimming: Swimming is a full-body workout that's easy on the joints due to the buoyancy of water. Whether you're doing laps or water aerobics, swimming can help you maintain a steady heart rate while providing resistance training for your muscles. Elliptical Training: Using an elliptical machine provides a low-impact cardiovascular workout that mimics the motion of running without the stress on the joints. Adjust the resistance and incline settings to maintain a steady pace and keep your heart rate within the target range. Rowing: Rowing machines offer a full-body workout that's gentle on the joints. Rowing at a moderate pace can keep your heart rate in the desired zone while also strengthening your muscles, particularly in the back, arms, and legs. Cross-Country Skiing (on a machine or outdoors): Cross-country skiing is a great low-impact cardiovascular exercise that engages both the upper and lower body. Whether you're skiing on snow or using a ski machine, you can maintain a steady pace to keep your heart rate within the target zone. Pilates: Pilates exercises focus on improving core strength, flexibility, and posture. Many Pilates exercises can be performed at a steady pace with controlled movements, helping to maintain a moderate heart rate while also improving muscle endurance and stability. Tai Chi: Tai Chi is a gentle martial art that involves slow, flowing movements and deep breathing. It's low impact and can help improve balance, flexibility, and relaxation while keeping your heart rate within the desired range. Yoga: Yoga combines physical postures, breathing exercises, and meditation to promote overall well-being. Many styles of yoga, such as Hatha or Yin yoga, involve gentle movements and can be performed at a steady pace to help maintain a moderate heart rate. Stair Climbing: Climbing stairs, whether on a stair climber machine or actual stairs, provides a low-impact cardiovascular workout. You can control the intensity by adjusting the speed and resistance to keep your heart rate within the target zone.