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 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 30/30 push press / oh hold 2x 30/30 air squat / squat hold Any additional mobility/stability work Then – 8x Split Squats per side (weight at chest) + 10x Push Ups + 60sec […]
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 […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 30/30 air squat / squat hold 2 x 30/30 push press/oh hold Any additional mobility/stability work Then – “On the Minute” 10x Dead Lift (Medium weight not too […]
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 30m Single arm OH Walking Lunge (forward + backward with one arm, then switch) 3 x 5 Squat Jumps Any additional mobility/stability work Then – 5x Split Jumps per side 10x Deck Squats 60sec OH […]
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 Push Ups (inclined/knees/toes) Any additional mobility/stability work Then – Warm up to Box Jumps and Heavy Push Press Then – 10x Box Jumps 5x Push Press (heavy) […]