Category: Workout Plans

During the course of your life you will experience aches and pains in various areas of your body.  It’s apart of being a human.  Pain is apart of life and the process of growing. We all

During this journey, you most likely have had:

*Foot pain, plantar fasciitis, Shin splints, tight calves and achilles pain *Rolled ankles or ankle disfunction leading to pronation of the foot *Knee issues like bursitis, tendinitis, patella femoral syndrome, IT band problems etc. *Hips flexor aches and pains, hip strains and hip asymmetry and complications with hip tilting causing low back pain and weak abdominals *Low back issues like bulging disk, herniation, chronic inflammation and posture complications due to core weakness and control *Upper back and neck soreness leading to shoulder dysfunctions like inflamed rotator cuff, bicep tendonitis and impingement syndrome to name a few. *Arm pain like golfers and tennis elbow

You get the picture and can probably relate to a few of them I’m sure of it.  So let’s do something about minimizing injuries and pain. Try these Mobility, Flexibility & Stability routines during your next workout.

Movement quality done consistently is far more important than random or infrequent high intensity efforts towards ongoing goals that never have clear direction.  Consistency working on and drilling functional human movements is the clear direction.  Develop a foundation for stability in all movement patterns, then strengthen all movement patterns.  Maintaining good function and pushing new limits will happen as a result of making MOVEMENT 1ST.

This 3 week program has only 4 workouts.  The purpose behind only 4 workouts, is to work on technique and skill in respects to mobility and mechanics .  All exercises should be done with the best form possible and never done at an intensity that takes away form.  Each week find a new way to make this program one step harder than the week before.  This can be done in the form of: Tempo, Speed, Rest Time, Intensity, Heavier Wt. or any other added stimulus, BUT just remember the GOAL is to move better.

***Do at your Ability Level***Switch out Exercises that you CAN DO correct*****
Workout 1
30 minutes of continuous movement of:
1st 15 minutes:
A1 – Sit to Stand 5
A2 – Elevated Push-Up 10
A3 – Pull-Up 5
A4 – Sit-Outs 5/5
A5 – Farmer Carry 40 meters
2nd 15 minutes:
B1 – Goblet Squat 10
B2 – DB Flat Press 10
B3 – Cable Seated Row 10
B4 – Band Core Rotation 10/10
B5 – Bike, Row Machine or Run 1 minute
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Workout 2
30 minutes of continuous movement:
1st 15 minutes:
A1 – Walking Lunge 10/10
A2 – Band Chest Press 20
A3 – Band Lateral Walk 10/10
A4 – TRX Rows 10 + TRX Roll Outs 10
2nd 15 minutes:
B1 – Box Step-Ups 5/5
B2 – Elevated Push Up 10
B3 – Lateral Lunge 5/5
B4 – Renegade Rows 5/5
B5 – Dead Bug Holds 5/5
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Workout 3
30 minutes: (3 minutes Rest Between Rounds)
1st – 10 minutes do:
A1 – Floor Core Series 10/10/10
A2 – Floor Hip Series 10/10/10
A3 – Dead Lift to Calf Raise 20

2nd – 10 minutes do:
B1 – Ab Roll Outs 10 + 5 Push Ups
B2 – Reverse Lunges 5/5 + 5/5 Step Ups
B3 – Jump Rope 50

3rd – 10 minutes do:
C1 – Box Jump Progression 5
C2 – Power Step Ups 5/5
C3 – 1/2 Kneeling Core Band Anti-Rotation 10/10
C4 – Single Arm KB Swings 5/5
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Workout 4 –
A.  40-20 Work Rest
12 minutes:
A1 – 5 Burpees + Jump Rope
A2 – 15 KB Swings + Jumping Jacks
A3 – 5 Wall Ball + TRX Rows

B.  40-20 Work Rest
12 minutes: (All 3 Rounds, then Transition)
B1 – Row Machine
B2 – Air Bike
B3 – 5 Med Ball Slam + Shuttle Run
B4 – Farmer Carry, Lunge, Run