General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

- Tall Kneeling Hip Flexor Stretch x45 sec each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise

Kneeling Lateral Start Sprint

8 x 10

400 m repeats

6 x 0:00

Plank

3 x 1:00

Side Plank

3 x 1:30

Glute Bridge Plank

3 x 1:00

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

- Double Leg Glute Bridge x10 - Quadruped Cat-Camel x10 - Quadruped Fire Hydrants to Donkey Kicks x6 each - Cook Squats x10 - Vertical Jumps x6

Back Squat

5 x 6

Hanging Knee Raise

5 x 10

DB Shoulder Press

4 x 8

Single Leg RDL

4 x 16

DB Zottman Curl

4 x 10

Tricep Rope Pulldowns

4 x 10

Banded Dorsiflexion

4 x 20

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

- Tall Kneeling Hip Flexor Stretch x45 sec each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise

Easy Paced Cardio

1 x 30:00

Alternating V-Up

3 x 20

Alternating Bird Dogs

3 x 20

Runner Yoga Flow (7 minutes)

1 x 7:00

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

- Jumping Jacks x20 - Large/Small Circles x10 each - Thoracic Extensions over Foam Roller x15 - Alternating Contralateral Bird Dogs x6 each - Prone Lying Superman Row x10 - Behind the Head Dowel Press x10 *You can Google any unfamiliar warm up exercise

30 Degree Incline Bench Press

5 x 6

Single Arm DB Row

5 x 12

Barbell Glute Bridge

4 x 6

Suitcase + Front Rack Farmer Carries

4 x 60

Rower Intervals

8 x 10

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)

General Warm Up

The goal of our warm up is to get the blood pumping to the muscles, bring our muscles through full ranges of motion, and to prime our brain-to-nerve-to-muscle connections for the specific movement patterns in the workout of the day. We try to get all this done in 10 minutes or less. Everyone's body is different so if you feel like you need to add in/substitute some of the warm up, feel free! Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B

- Tall Kneeling Hip Flexor Stretch x45 sec each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise

Broad Jump

4 x 3

Fartlek Run

1 x 22:30

Penguin Crunches

3 x 40

Tall Plank Shoulder Taps

3 x 1:00

The goal of our cool down is to: #1 Take advantage of our warm muscles and get some good static stretching done to improve mobility. #2 Return the cardiovascular system back down to a near-resting level, by bringing your heart rate down below 100 bpm. 1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)