Monday – Remote Coaching

A2) 2 sets (:20 On/:10 Off): 

– Jumping Jacks  

– Alternate Leg Heel Scoops 

– 3-Point Touches 

– Worlds Greatest Stretch  

A3) Activation – 2 sets (:20 On/:20 Off):

– Jog 

– Alternate Leg Reach Outs 

– 90/90 Fold  

– Back Rolls 

– Hollow Hold 

B) Box Squats – In 4 Attempts: 

Build to 5RM

C) Deficit Reverse Lunges – 3 Sets:

12/leg at 2101 

D) 4 Sets (:20 On/:20 Off):

Cyclist Squats – Pulsing

V Hold 

Squat Jump to Plate/Jumping Lunges 

Plank Hold

A1) 5′ Full Body Mobility Flow

A2) 2 sets (:20 On/:10 Off): 

– Jumping Jacks  

– Alternate Leg Heel Scoops 

– 3-Point Touches 

– Worlds Greatest Stretch  

A3) Activation – 2 sets (:20 On/:20 Off):

– Jog 

– Alternate Leg Reach Outs 

– 90/90 Fold  

– Back Rolls 

– Hollow Hold 

B) Box Squats – 4 Sets:

Build to 5RM

C2) 2 Supersets:

Station 1: 6/leg Staggered RDLs

Station 2: 6 Hip Thrusts 

C1) 2 Supersets:

Station 1: 6/leg B-Stance Squats 

Station 2: 6/leg High Jumps 

D) 4 Sets (:20 ON/:20 OFF):

Station 1: Split Jumps 

Station 2: Hollow Hold 

Station 3: Broad Jumps

Station 4: Hollow Rocks

WOMEN ONLY

(Lower Body Strength and Power)

Warm up: 40/20 x3
Elevated Bridges
Bird Dogs
Deep Squat Thoracic Rotations
Duck Walks