Keep Moving
Marathon, Endurance3 sessions per week
Must use App app to view and log training
Team Training
A1
Quad Add. Stretch with Rotation
2 x 4
A2
Quadruped Hip CAR
2 x 4
B
90 degree pogos
2 x 5
C
Box Depth Jump
3 x 4
D1
Goblet Squat
3 x 10
D2
RDL-1L
3 x 8
E1
Front Foot Elevated Split Squat.
3 x 8
E2
Lateral Step up
3 x 7
Circuit
F
Hill sprints or high resistance cardio :10 work/ :30 rest x5
A1
Prone Supermans
2 x 6
A2
1/2 Kneeling with Rotation
2 x 7
Circuit
B
Rower or Assault Bike or pick whatever you have access to 3:00 Min on/ :30 off 2:00 Min on/ :30 off 1:00 Min on/ :30 off :30 Min on
C1
Barbell Bench Press
3 x 10
C2
Bent-over Row-1A-3 Points
3 x 8
D1
Z Press
3 x 8
D2
Lat Pulldown
3 x 10
E1
Push-Up
3 x 8
E2
Bench Supported Row
3 x 10
A1
Hip Crossover
2 x 8
A2
Bretzel
2 x 6
B1
Icky Shuffle
2 x 5
B2
Reverse Lunge with OH Reach
C1
Suitcase Deadlift
3 x 10
C2
Low Incline Bench Press-1A
3 x 8
D1
Step down.
3 x 8
D2
Split Squat Floating Heel Calf Raise
3 x 6
E1
Pillar Bridge with Contra Reach
2 x 35
E2
Lateral Pillar Bridge with Hip Hike
2 x 35
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Endurance Strength
Endurance Strength
Endurance Strength
