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 5 per side half kneeling single arm OH press 2 x 5 per side maxercist row Then – warm up to heavy-ish TGU Then – 3x per side TGU […]
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 5 Reverse Flies 3 x 8 Goblet Squats – deep, hip opening Then – warm up to heavy Back Squat + Bent Over Row Then – 5x Back Squat […]
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 8 Good mornings 2 x 5 per side single leg squat to bench Then – warm up to heavy Dead Lift Then – 5x Dead Lift (fairly heavy) 8x […]
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 – […]
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 – 10x Dead Lift (KB or BB, medium weight not too heavy) 2min Step Ups (with or without […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 frog hops 2 x 5 reverse flies Any additional mobility/stability work Then – 10 to 1 Ladder Head Cutters / Burpees (10/1, 9/2, 8/3, 7/4…1/10) Rest as needed to maintain form Then […]
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 – 10x Split Jumps (total) + 20sec sprint @ machine of choice 20x Split Jumps (total) + 20sec sprint @ machine of choice 30x Split […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Squat Jumps Any additional mobility/stability work Then – 10x Box Jumps + 2x RMM 8x Box Jumps + 4x RMM 6x Box Jumps + 6x RMM 4x […]
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 2 x 8 of each – Rows, Pull Downs, Reverse Flies @ Cross-over symmetry bands Any additional mobility/stability work Then – 4 x 30sec work […]
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) Any additional mobility/stability work Then – 6-way BB or KB Complex 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat […]