10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking lunge (forward + backward, then switch arms) Any additional mobility/stability work Then – 5x Head Cutters (heavy) 5x per side Step Ups – hold weight at chest or at sides […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec Air Squat / 30sec Squat Hold (no rest) 2 x 30sec DBPP / 30sec OH Hold (no rest) Any additional mobility/stability work Then – Warm up to Medium weight Back Squat (not […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 5x Split Squats (per leg) 8x Burpees X 5 rounds, rest 60-90sec between rounds Then – 12x Single Arm Weighted Sit Ups (switch arms […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops 3 x 10 Good Mornings Any additional mobility/stability work Then – 10x KB Swings 60sec Sprint @ machine of choice X 5 rounds, rest 90sec between rounds Then – 10x […]
10:00 Warmup 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backward, switch) Any additional mobility/stability work Then: 5x Split Jumps (Per side) 5x Push Press x 5 rounds (Rest 60 sec or so between) Then: 10x KTE 30sec Kayakers 60sec Ring Support x 4 rounds (Rest as needed) Then: Cool […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Any additional mobility/stability work Then – 15m Sled Push (heavy + fast) 5x Box Jumps X 5 rounds, rest 1-2minutes between Then – 10 to […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 per side Single leg Squat to bench Any additional mobility/stability work Then – 8x Heavy Goblet Squat 12x Whip Smash X 5 rounds, rest 1min between rounds Then – 30-20-10 reps of […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 5x per side Skater’s Lunge with Landmine 10x Ball Slams X 5 rounds, rest 1-2 minutes between rounds Then – 8x Pull Ups 8x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats (deep w/hip opening stretch) 3 x 5 per side Half Kneeling Single Arm KB Up press Any additional mobility/stability work Then – 5x Head Cutters (heavy) 200m Sprint @ machine […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Single leg hops each leg (or 30-60sec single leg balance if no jumping) Any additional mobility/stability work Then – 10x Split Jumps (total) – can be weighted for extra challenge 🙂 – […]
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 5 Push Ups (bar/knees/toes keep these easy enough to be a warm up) Then – Warm up to weight for Split Squats Then – […]
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, focus on posture 3 x 5 reverse flies Then – Warm up to Back Squat and RMM fairly heavy Then – 5x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 of each: Front Raise, Lateral Raise, Reverse Flies (light DBs) Any additional mobility/stability work Then – 5x RDL 15m Weighted Walking Lunge 5x Push Press X 6 […]