Iron Flex
Power Athlete
MobilitySTAY STRONG. GET FLEXY.
Your ability to perform is predicated on how well you can move your body. Iron Flex is designed to improve the movement of ANY individual, no matter how athletic you are.
Skill Level: Beginner / Intermediate
Session Duration: 5-20mins
Training Per Week: 6 days
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MAXIMISE YOUR MOVEMENT. INCREASE YOUR GAINS.
Knock the rust off and unseize the day. Get Iron Flex and improve range of motion through your whole body, making ever rep count.
A1
Starfish Iso-Hold
3 x 25
A2
Lateral Banded Rotations - Athletic Position
3 x 4
A3
Starfish Iso-Hold
3 x 25
A4
Lateral Step Catch
3 x 6
B
Standing Tea Pot
3 x 4
A1
Hip Internal Rotation
3 x 7
A2
Jimmy Buffets
3 x 2
A3
Hip External Rotation
3 x 7
A4
Leg Cradle Lunge w/ Back Heel Touch
3 x 3
A5
Handstand Hold with Leg Drop
3 x 0:30
A6
Reverse Shrugs on Dip Bars
3 x 7
A1
High Knee Squat w/ Swinging Gate
3 x 6
A2
See Saw Walk w/ Internal & External Rotation
3 x 3
A3
Split Stance ISO Dorsiflexion
3 x 0:30
A4
Captain Morgans
3 x 4
A5
Band Resisted Dead Bugs - Hands to Feet
3 x 0:30
A6
Medicine Ball Hamstring Curls
3 x 15
A1
Static Pillar Holds
3 x 0:45
A2
Elevated Captain Morgans
3 x 0:25
A3
Cocky Walks
3 x 15
A4
Heel Walks
3 x 15
A5
Step Downs
3 x 3
A6
Banded Tibia Raises
3 x MAX
A1
4 Way Dead Bugs
3 x 30
A2
Inch Worm - Contralateral
3 x 4
A3
Jefferson Curls
3 x 4
A4
Bear Crawl
3 x 10
A5
Active Foot Isometric Hold - Plantar Flexion
3 x 0:30
A6
One Arm Banded Front Raise
3 x 0:30
Iron Flex
A
The next few weeks will be focusing on unlocking your ability to execute the Barbell Step Up. We love this movement for sprint transfer and COD for contact sport. Even if you are not sprinting or jumping, this is a great movement to help breakdown your limitations and help you feel good moving again. Take your time and focus on doing the movements correctly. This is skill work and athleticism more than anything. 80y Jog* :40 Goblet Squat Static Hold 3R / 3L Barbell Step Ups w/ empty barbell 3R / 3L Leg Cradle Lunge w/ Lateral Flexion And Extension** 3R / 3L Barbell Step Ups w/ light weight 2R / 2L Leg Cradle Lunge w/ Back Heel Touch** 3R / 3L Barbell Step Ups w/ moderate weight 2R / 2L Leg Cradle Lateral Lunge w/ Twist** * 40 Yards Out, 40 Back. You Know The Drill Shuffles, Skips, Strides, Get Loose ** Breath Scheme! 3 Long Drawn Out Breaths
A
Rest Day
For Completion
Power Athlete
Our coaches - strength & conditioning blacksmiths – preach performance-based programming that transforms your athletic potential into real world results.
When you join a team you’re getting more than programming, you’re joining an online community.
Iron Flex
Iron Flex
Iron Flex
