Features
3 sessions per week
Must use App app to view and log training
Team Training
Warm-Up
A
Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: lateral hip ~1 min per side 2. adductor rock back stretch ~30-45 seconds per side (focus on inner thigh stretch + neutral spine) Then, complete 3 rounds of these activations: 3. deadbug isometric x 30 seconds 4. reciprocal inhibition hamstring stretch x 30 seconds per side Finally, complete 3 rounds of these dynamic movements: 4. glute bridges - 12 total, explode through the hips, squeeze glutes at top and maintain the same tension on the way down 5. row erg - 30 seconds sprint
B1
Barbell Hip Thruster
4 x 8
B2
Ipsilateral Single Arm Deadbug Press
4 x 8
C1
Ring Rows
2 x 15
C2
Kettlebell Goblet Squat
2 x 15
D1
Split Squat Pulse with 5 sec Hold
3 x 3
D2
Side Plank with Banded Adduction
EMOM
E
for this EMOM - or "Every Minute on the Minute" you will set your timer for 12 minutes at the top of each minute, you will perform both of these exercises 8-12 KB High Pulls immediately followed by 4-10 push-ups (watch video for different variations) the remainder of your minute is rest choose a rep range that allows you to complete all of your reps unbroken, with 20-30 seconds rest remaining quality reps are the priority - your overall RPE for the entire EMOM should be 8 - 9
Cool Down
F
complete this mobility flow as your heart rate comes down, spending time taking deep breaths in each position, moving slow and controlled (about 6 mins) - cat-cow for 6 deep breaths (move on exhale) - half kneeling twist for 4 rotations per side - downward facing dog march 30 seconds - child's pose with side body stretch 5 deep breaths - baby cobra 3 deep breaths - downward dog to forward fold 6 deep breaths - head to knee stretch 5 deep breaths - figure four 5 breaths - savasana (dead body pose) 5 breaths follow along with video if you'd like to! great job with your workout, have a great day :)
Circuit
A
Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: hip flexors ~1 min per side (top half of thigh, on each leg) 2. biphasic hip flexor stretch ~30 seconds rock into leg, +10 seconds hold end range Then, complete 3 rounds of these activations: 3. deadbug isometric x 30 seconds build tension in core 4. wall sit with wall angels - x30 seconds, elbows and hands stay on wall, along with spine from neck to tailbone Finally, complete 3 rounds of these dynamic movements: 5. glute bridges - 12 total, explode through the hips, squeeze glutes at top and maintain the same tension on the way down 6. slow eccentric hip hinge practice with dowel and bench - x6 reps slow hinge - 5 seconds + explode back to standing 7. row erg - 30 seconds sprint
B1
Single KB Romanian Deadlift
3 x 12
B2
Dual DB Z Press
3 x 8
C1
Barbell Front Squat
3 x 8
C2
Hollow Body Hold
3 x 0:25
C3
Wide Grip Pull-Up
3 x 8
D1
Cross-Body Split Squat
3 x 6
D2
Straight Arm Pull Down with band
3 x 12
Circuit
E
complete 3-4 rounds at a sustainable pace - rest as needed, keep intensity high 1. Half Rack Squat with Rotational Press x 8 - 10 reps per side 2. Renegade Row x 8 - 10 reps per side 3. Assault Bike x 20 seconds quality reps are the priority remember to breathe while you move
F
Mobility Flow
Warm-Up
A
Warm-Up (should take 12 - 15 mins MAX) Complete each of these once to increase mobility: 1. foam roll: lateral hip ~1 min per side , thoracic spine ~ 1 min 2. adductor rock back ~30 seconds rock back into each leg, +10 seconds hold end range Then, complete 3 rounds of these activations: 3. banded straight arm pull down, light resistance x10 4. wall sit with wall angels - x30 seconds, elbows and hands stay on wall, along with spine from neck to tailbone Finally, complete 3 rounds of these dynamic movements: 5. split squat pulse x5 + 5 second hold on each leg (body weight or light DB loaded) 6. assault bike x 30 seconds
B1
1.5 Stance Single Arm RDL
3 x 10
B2
Chaos Push-Up
3 x 12
C1
Wall-Balls
3 x 12
C2
Gorilla Rows
3 x 5
D1
Dual DB Suitcase Reverse Lunge
4 x 6
D2
Tripod Row
4 x 8
Circuit
E
at a sustainable pace, complete the following (descending reps per each round) x 12 - 10 - 8 - 6 - 4 reps rear delt fly to eccentric lateral raise half kneeling overhead press (reps per side) band face pulls rest as needed before you begin your next round remember to breathe - quality reps are the priority, adjust weights as needed
Mobility Flow Cool Down
F
complete this mobility flow as your heart rate comes down, spending time taking deep breaths in each position, moving slow and controlled (about 6 mins) - cat-cow for 6 deep breaths (move on exhale) - half kneeling twist for 4 rotations per side - downward facing dog march 30 seconds - child's pose with side body stretch 5 deep breaths - baby cobra 3 deep breaths - downward dog to forward fold 6 deep breaths - head to knee stretch 5 deep breaths - figure four 5 breaths - savasana (dead body pose) 5 breaths follow along with video if you'd like to! great job with your workout, have a great day :)
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