Featured Workouts

RECHARGE STRENGTH TRAINING

A. DYNAMIC WARM UP x2 sets

  1. Suitcase Carries
  2. Lateral Monster Walks
  3. World’s Greatest Stretch x3/side
  4. High Knees (or Marching) x20 secs

B. POWER, SPEED, CORRECTIONALS x3 sets

  1. SLDL OH Plate Presses x6/side (any weight)
  2. Lateral Shuffle Drill x6/side
  3. Copenhagen Plank (or side plank) x30 secs/side

C. STRENGTH x3-4 sets

  1. Tempo Squats 5-3-1-0 x8
  2. Squat Jumps x8 (optional weighted)
  3. Push-Ups x8 (optional clapping)
  4. Banded W’s (or use a towel for Iso Hold) x8

D. ANCILLARY 30 secs each exercise x2 sets

  1. Banded Psoas Marches
  2. Toe Touches
  3. Plank Scapular Retractions
  4. Plank Shoulder Taps

E. COOL DOWN

  1. Hip Flexor Stretch
  2. Side Lying Quad Stretch
  3. Open-and-Close-the-Book Stretch

ENDURANCE INTERVALS: Run, Bike, or Row!

A. WARM UP

  1. 5 mins easy at Level 1-2 (fat-burning, conversational, easy pace)
  2. 4x (20 secs at Level 5 (VO2Max ~ 15-20 min time trial pace) with 40 secs easy recovery)
  3. Quick Skips + Lateral Skips
  4. Lateral + Forward Leg Swings
  5. Hip CARS x3 per direction/side
  6. Single Leg Deadlifts x5/side

B. MAIN WORKOUT

  1. 3 x( 3 mins Level 5, 1 min easy, 1 min Level 6, 2 mins recovery)*

*Level 5 ~ 15-20 time trial pace, Level 6 ~ 5 min time trial pace

C. COOL DOWN

  1. 3-5 mins easy at Level 1-2
  2. 90/90 Switches
  3. Hip Flexor Stretch
  4. World’s Greatest Stretch w/ Hamstring Stretch

METABOLIC CONDITIONING: No Equipment

A. WARM UP x3 sets

  1. Squats x10
  2. Push-Ups x10
  3. Sit-Ups x10
  4. Instep + Rotation Stretch
One round of MetCon Warm up

B. CIRCUIT 1

7 mins Max Burpees: How many burpees can you get in 7 mins!

C. CIRCUIT 2 x3 sets

  1. Toe Touches x10
  2. Leg Lifts x20
  3. Hollow Hold x30 secs
  4. Russian Twists x40

*Cobra or Upward Dog between rounds

D. COOL DOWN

  1. Cobra Stretch
  2. Side-Lying Quad Stretch
  3. Open-and-Close-the-Book Stretch

MOBILITY: Quick Reset

  1. Cat/Cow x10 reps
  2. Adductor/T-Spine Stretch x3/side with Leg Rotations x10/side
  3. T-Spine Rotations x5/side
  4. Ankle CARS x5/direction/leg
  5. 90/90 Switches x3/side
  6. Hamstring AIS Stretch x5/Side
  7. Belly Breathing x1-5 mins
Move Better. Feel better. Quick 5 min video.

MECHANICS: FUNctional CORE!

Two parts, 16 mins. Meant to be watched together for a full core workout.

Dynamic Core Routine – this video just under 4 mins and continues in part 2.
Dynamic core routine, this video 12 mins to finish routine.

MECHANICS: Glute Routine

  1. Donkey Kicks x10/side
  2. Donkey Whips x10/side
  3. Small Leg Circles x10/direction/side
  4. Fire Hydrants x10/side
  5. Side Leg Lifts x10/side
  6. Hip CARS x3-5/direction/side

***** All in Quadruped Position 🙂

Quick, effective 4-min glute routine with no equipment.

MECHANICS: Hip Routine

  1. Leg Hoovers x5/side
  2. Iso Glute Bridge w/ Abductor Engagement x30-60 secs
  3. Glute Bridge with Adduction x10-20
  4. Side Lying Internal/External Rotations x10-20/side
  5. Side Lying Leg Lifts x10/direction/leg (toes pointed down, toes pointed up)

**** Video is without bands, but a band is a good addition to add resistance.

Strong Hips are important for all sports – 5 min routine.