This program is designed for those who may have time constraints or need a bit more flexibility with their training.
Get ready for THREE TOTAL BODY STRENGTH sessions & an OPTIONAL CONDITIONING session each week!
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)
B1
Seated Box Jumps
3 x 6
B2
Incline Plyo Pushups
3 x 6
B3
TRX Power Pulls
3 x 8
C
Barbell Pulse Squats
3 x 6
D
Single Leg RDL to Step Up
3 x 6
E1
Pull-Up
3 x 8
E2
Resistance Band Face Pulls
3 x 14
F1
DB Cossack Lunge with Rotation
3 x 5
F2
DB Glute Bridge Floor Press
3 x 8
Core Work
G
Core Circuit
Perform the exercises shown below: Banded 10-12 Sticks: 8 (each side) Physioball Squeeze Deadbugs: 6 - 8 reps (per side) Hallow Hold Rocks: 8 rocks - if these are too challenging, regress to the hallow hold exercise & hold for 40 seconds
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)
B1
Kneeling DB Woodchoppers
3 x 6
B2
KB Thrusters
3 x 6
B3
Hand Supported RDL & High Pull
3 x 6
C1
Pulse Hip Thrusts
3 x 10
C2
DB Goblet Squats
3 x 8
D1
Shin Box Cable Rows
3 x 8
D2
Pike Pushup
3 x 10
E1
Y Raises
3 x 14
E2
Farmer Carry Marches
3 x 25
Core Work
F
Core Circuit
Perform the exercises shown below: Perform 2 rounds Hallow Hold Rocks: 8 rocks - if these are too challenging, regress to the hallow hold exercise & hold for 40 seconds Stir the Pot: 8 each way Starfish Crunches: 8 (each side)
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)
B1
Plyo Step Ups
3 x 6
B2
Rainbow Med Ball Slams
3 x 6
B3
Resistance Band Kettlebell Swings
3 x 6
C1
Kettlebell Squat & Curl
3 x 5
C2
Kettlebell Front Rack Lateral Lunge & Press
3 x 5
D1
Pendlay Rows
3 x 8
D2
Banded Adduction Pushups
3 x 5
E1
Banded Hip Hyperextensions
3 x 12
E2
Resistance Band Kettlebell Carry
3 x 25
A
Stationary Biking
1 x 30:00
Static Stretching
B
Static Stretching
Prone Quad Stretch: 2 x 15 seconds Adductor Stretch: 2 x 15 seconds Pigeon Pose Stretch: 2 x 15 seconds
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