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Warmup400m RunThen perform 10-15 meters of each of the following movements:- Duck Walk- Gymnastics Bear Crawl- Mechanical Bear Crawl- Arabesque with Rotation- Crab WalkStrength3 sets: Superset (no rest between Station I and II): I. Alternating Bent Over Row10-8-6 (on each...
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Warmup2- Rounds1. Shinbox Hip Extension + Switch x 5/side*Sit down slowly to the ground to feel the glute lengthen.2. Single Leg Hip Thrust March x 5/side (perform on the floor)*Keep a neutral low back position (NO overarching)3. Elephant Walk Step...
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Warmup2 rounds1. Banded Shoulder Extension x 10 reps*Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position.2. Blackburns x 5*Move VERY SLOW. Own every inch of...
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6 abs 7am open gym Warmup2 Rounds1. Shin box Thoracic Rotation x 5/side with 5 sec hold*Reach as far as possible, maximizing rotation through the thoracic spine and stretching the front leg glutes.2. Banded Hamstring Curl x 20-30*Try to minimize...
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Yoga10:00am Yoga
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10:00am Community Class10:00 am
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Warmup400m Run2- Sets:15 Anterior Tibialis Raises*Raise the toes as high as possible toward the shins.15 Standing Calf Raise*Elevate the toes if possible. Slow lower, one sec pause at the top and bottom.15 Hanging Knee Tucks*Initiate the movement with the abdominal...
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Warmup2- Rounds1. Shinbox Hip Extension + Switch x 5/side*Sit down slowly to the ground to feel the glute lengthen.2. Single Leg Hip Thrust March x 5/side (perform on the floor)*Keep a neutral low back position (NO overarching)3. Elephant Walk Step...
read more
Warmup2 rounds1. Banded Shoulder Extension x 10 reps*Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position.2. Blackburns x 5*Move VERY SLOW. Own every inch of...
read more
Warmup400m RunThen perform 10-15 meters of each of the following movements:- Duck Walk- Gymnastics Bear Crawl- Mechanical Bear Crawl- Arabesque with Rotation- Crab WalkStrength3 sets: Superset (no rest between Station I and II): I. Alternating Bent Over Row10-8-6 (on each...
read more
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