Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

Back Squat

5 x 5

Body Saw

5 x 0:30

Machine Chest Fly

20, 15, 12

Single Leg Extension

20, 15, 12

One-Arm DB Bench Press

20, 15, 12

Leg Press

20, 15, 12

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

Rowing

5 x 2:00

DB Farmer's Walk

5 x 2:00

Treadmill Work

5 x 2:00

Medicine Ball Slam

5 x 2:00

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

RDL

5 x 5

Weighted Pull Through

5 x 20

Reverse Lunges

20, 15, 12

Lat Pulldown

20, 15, 12

Single Arm Cable Row

20, 15, 12

B Stance RDL

20, 15, 12

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

"Gym Bro Meet Cardio"

Each station will last 15 minutes. Once your 15 minutes are up, take a minute to catch your breath, get some water, and get ready for the next! The goal is to get you in and out in under an hour. S1. 15-minute AMRAP 500m Row 20 Air Squats 20 KB Swings S2. 15-minute AMRAP 25-calorie bike 20 Lateral Lunge (10 e/ side) 10 Inch Worms (walk yourself out to plank position and back. Do not worry about the push-up portion of the movement) S3. 15-minute AMRAP 500m Ski (if available) Sub 400m run if not 10 Burpee Broad Jump 20 Weighted Sit-ups

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

Dynamic Warm-up

Complete 1 round of the following: - 10 Ankle Rocks on each side - 10 Adductor Rocks on each side - 10 Bridge and Reach Immediately after, complete 3 rounds of the following: - 5 Extend and bend - 5 Air Squats - 5 Lateral lunges on each side - 5 Striders + thoracic rotation on each side - 5 Arm Circle Series (forward, reverse, and huggers)

Push Press

5 x 5

Spiderman Plank

5 x 20

Alternating DB Hammer Curl

20, 15, 12

Seated Overhead DB Extension

20, 15, 12

DB Front Raise

20, 15, 12

DB Lateral Raise

20, 15, 12

Calf Raise

3 x 20

Tibialis Raise

3 x 20

Cool-down

Perform each movement for 20-30s - Hamstring Hang - Lateral Lunge (R/L) - Runner Stretch (R/L) - Calf Stretch (R/L) - Pigeon stretch (each leg) - Prayer Stretch (R/L) - Crossover Stretch (R/L)

LISS Cardio

Low-Intensity Steady State Cardio The goal for today is to help increase our overall capacity. For LISS cardio you can either use an implement such as a treadmill, bike, rower, etc or simply walk. Pick the cardio form of your choice and spend 45-60 minutes in your zone 2 heart rate zone (220-your age x .60= desired HR zone for LISS)