Strength #23 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet squat Then: 5x Back Squat 5x RMM X5 Rounds, rest 1-2 minutes in between rounds Then: 10x Wall ball or […]
Strength #11 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep hip opening goblet Squat Then: 5x (Heavy) Backsquat 5x Bent over row (Modify to bench, single arm if needed) X5 Rounds, Rest 1-2 […]
Strength #3 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet Squat Then: 5x Backsquat – no butt wink ( ; 15m Bear Crawl (Or 60 sec plank with shoulder tap […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×8 Squat Jumps Then: 8x Backsquat/2x Box Jumps – can decrease or increase box height as you go 6x Backsquat/4x Box Jumps 4x Backsquat/6x Box Jumps 2x Backsquat/8x Box Jumps Rest 2 minutes after completing X2 […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m tactical lunge 2 x 30sec db push press / 30sec oh hold (light DBs) Then – warm up to Back Squat Then – 5x Back Squat (fairly […]
Strength #9 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Goblet Squats – deep, hip opening 3 x 5 (per side) Half Kneeling Single arm OH press Then – warm up to heavy-ish Back Squat Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats – deep, hip opening + postural focus Then – Warm up to heavy-ish Back Squat Then – 5x Back Squat 5x Push – Plank – Row (basically the first […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 Deep Goblet Squat Then: 5x Back Squat 8x KB Swing x 5 rest as needed Then: 5x Dip 30 sec ring support x 5 rest as needed Then […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 goblet squat focused on depth and glute activation Then: Work up to a heavy-ish BS Then: 5x back squat 8x push press x 5 rounds rest as needed […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squats Then: 5x Back Squat 10x Contralateral Ball march X5 rounds (Rest 60-90 seconds between) Then: 5x Floor Press 10x Windshield Wiper 30 sec plank with shoulder tap X5 […]