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 2 x 30sec air squat / 30sec squat hold 2 x 30sec push press / 30sec oh hold Any additional mobility/stability work Then – “On The Minute”: One minute to complete each movement; remaining time […]
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 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 […]
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 2 x 10 Good Morning 2 x 10 Push Press Any additional mobility/stability work Then: 10x Pull Ups 20x Goblet Squats 30x Deck Squats 40x Push Press 50x Ball Slams 40x Anchored Leg Lowers 30x […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps (or High knee march) Any additional mobility/stability work Then – 8x Back Squats (Medium weight not super heavy) 5x Box Jumps Rest 60-90sec X 5 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Reverse Flies 3 x 10 Frog Hops Any additional mobility/stability work Then – 5x Cleans (can be with KBs or BB) – Medium heavy 10x per side Dynamic Skater’s lunge (jumping – […]