Team MoveStrong: Full Body Strength & Conditioning

Breathwork & Mobility

BEFORE YOU START: Foam roll key muscle groups such as glutes & quads, this helps to relieve tension and activate CNS. 1 Rounds, 30s per group. Perform 1-2 Rounds, 30-60s on each exercise: 1] Crocodile Breathing - Designed to improve lung capacity & thoracic mobility. (Lying face down, breathe in deeply through your nose, filling the whole ribcage. Keep shoulders relaxed. Exhale out through the mouth for longer than the in-breath) 2] Lunge & Reach

Overhead Med Ball Slam

2 x 3

Bilateral Jump to Landing

2 x 3

Deadbug (Hand under back)

2 x 10

Double Glute Bridge

2 x 5

Bench Press

3 x 5

Banded Pull Apart

3 x 10

B Stance DB RDL

3 x 5

Quadruped Limb Lift

3 x 10

Core & Legs 1

EMOM x 3 Rounds 1] Mountain Climber Plank x6 2] Soleus Calf Raise x10 each side 3] Split Squat x15 each side (light weight) 4] DB Thruster x8 (light weight) 5] Hamstring Sweep* 1:00 *This is a mobility drill, use it as a rest period. CIRCUIT KEY: EMOM = Every minute on the minute, perform 1 exercise then rest for the remainder of the minute. Move onto to the next exercise in the following minute. Circuit training with designated work/rest ratios.

Breathwork & Mobility

BEFORE YOU START: Foam roll key muscle groups such as glutes & quads, this helps to relieve tension and activate CNS. 1 Rounds, 30s per group. Perform 1-2 Rounds, 30-60s on each exercise: 1] Child's Pose Breathing - Designed to improve lung capacity & thoracic mobility. (Lying face down, breathe in deeply through your nose, filling the whole ribcage. Keep shoulders relaxed. Exhale out through the mouth for longer than the in-breath) 2] Lunge & Reach

Deadbug (Hand under back)

2 x 10

Double Glute Bridge

2 x 5

Goblet Cyclist Squat

3 x 5

Med Ball Twists

3 x 60

TRX Inverted Row

3 x 5

TRX Assisted Cossack Squat

3 x 5

Aerobic Conditioning Circuit 1

For Time: 10x Wall Balls (or DB Thrusters if no space) 6min Steady Ski/Row/Run @ 6/10 RPE 8x Wall Balls 3min Steady Ski/Row/Run @ 6/10 RPE 6x Wall Balls 20x Med Ball Sit Ups Use light weights and a steady pace. This should be aerobic. It should feel hard but you can still talk in broken sentences. FOR TIME = Complete in order as quickly as possible, chose your own pacing.

Breathwork & Mobility

BEFORE YOU START: Foam roll key muscle groups such as glutes & quads, this helps to relieve tension and activate CNS. 1 Rounds, 30s per group. Perform 1-2 Rounds, 30-60s on each exercise: 1] Crocodile Breathing - Designed to improve lung capacity & thoracic mobility. (Lying face down, breathe in deeply through your nose, filling the whole ribcage. Keep shoulders relaxed. Exhale out through the mouth for longer than the in-breath) 2] Lunge & Reach

Overhead Med Ball Slam

2 x 3

Supported Skip

2 x 10

Deadbug (Hand under back)

2 x 10

Double Glute Bridge

2 x 5

Seated Banded Row

3 x 10

Hip Thrust

3 x 8

Single Arm Landmine Press

3 x 10

Dumbbell Suitcase Split Squat

3 x 8

Arms & Core 1

EMOM for 4 rounds. 1] Front Plank (Max Effort) 2] Banded Tricep Pushdown x15 3] Banded Barbell Bicep Curl x15 4] Lateral Raise x8 (light weight) 5] Child’s Pose Breathing* 1:00 *This is a mobility drill, use it as a rest period. Really stretch your arms out, relax shoulders and breathe into your whole ribcage, especially back. EMOM = Every minute on the minute, perform 1 exercise then rest for the remainder of the minute. Move onto to the next exercise in the following minute. Circuit training with designated work/rest ratios.