September 26, 2023 – Masters Program
Mobility, Activation & Warm-Up One set of: 5 Scap Pull-Ups 10 Tight Kip Swings 5 Scap Pull-Ups followed by … Two sets of: Single-Unders x…
September 25, 2023 – Masters Program
Mobility, Activation & Warm-Up Accumulate 90-120 seconds in this assisted squat position. Focus on ankle mobility and movement of the joints. Two sets of: Banded…
September 23, 2023 – Masters Program
Mobility, Activation & Warm-Up 400 Meter Run @ easy pace Hamstring Floss x 60 seconds per side 400 Meter Run @ medium pace Two sets…
September 22, 2023 – Masters Program
Mobility, Activation & Warm-Up Jog 800 Meters and then accumulate 2 minutes in the Butterfly Stretch followed by … Clean Warm-Up with Plate Kang Squat…
September 21, 2023 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
September 20, 2023 – Masters Program
Mobility Tricep Stretch x 45 seconds per side T-Spine Pulse on Bench, Rack or Table x 45 seconds Banded Perfect Stretch x 45 seconds per…
September 19, 2023 – Masters Program
Mobility, Activation & Warm-Up 400 Meter Easy Run 60 seconds Nose to Wall Handstand Hold 400 Meter Easy Run Three sets of: Double-Under or Crossover…
September 18, 2023 – Masters Program
Mobility Band Distracted Hip Flexor Stretch x 60 seconds per side Isometric Dead Bug x 60 seconds Activation & Warm-Up Three sets of: Goblet Squat…
September 16, 2023 – Masters Program
Mobility Banded Pec Stretch x 45 seconds per side Banded Lat Stretch x 45 seconds per side Activation & Warm-Up Two sets of: Ski Erg…
September 15, 2023 – Masters Program
Mobility Band Distracted Hip Flexor Stretch x 60 seconds per side Isometric Dead Bug x 60 seconds Activation & Warm-Up Three sets of: Goblet Squat…
September 14, 2023 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
September 13, 2023 – Masters Program
Warm-Up BikeErg or Row x 5 minutes @ easy pace Activation CrossOver Symmetry Rows CrossOver Symmetry Reverse Flys CrossOver Symmetry Pull Downs CrossOver Symmetry Victory…
September 12, 2023 – Masters Program
Mobility, Activation & Warm-Up One set of: 5 Scap Pull-Ups 10 Tight Kip Swings 5 Scap Pull-Ups followed by … Two sets of: Single-Unders x…
September 11, 2023 – Masters Program
Mobility, Activation & Warm-Up Accumulate 90-120 seconds in this assisted squat position. Focus on ankle mobility and movement of the joints. Two sets of: Banded…
September 9, 2023 – Masters Program
Mobility, Activation & Warm-Up 400 Meter Run @ easy pace Hamstring Floss x 60 seconds per side 400 Meter Run @ medium pace Two sets…