Workout Plans Category

Weights & Body Weight Cardio Workout Jan 2020

Warm Up –5 minutes Flexibility & Dynamic Movements Part A12 minutesA1 – 8/8 Lunges to CurlsA2 – 8/8 Bent Over RowsA3 – 8/8 Band RotationsA4 – 16 Hollow Rocks Part B –10 minutesB1 – 5 Wall BallsB2 – 5 Pull-UpsB3 – 50 Jump RopeB4 – 15 Second Burst Cardio Machine Part C –8 minutes of:** […]

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Strength Endurance Practice

Movement Practice 07Dec2019 Warm Up – 5 Minutes  Activation  7 minutes 1.  Dynamic Flexibility 15m/15m2.  Lunge to Balance 5/53.  Dead Bug Exercise 15/15 Strength Endurance 20 minutes1.  Body Weight Single Leg Squats 5/5 +12.  DB Box Step Ups 5/5 +13.  DB Single Leg DeadLift to Bicep Curls 5/5 +14.  Push Up 10 +1 5.  MB Chest Pass 10 +16. […]

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Cardio Hiit Workout

3 x 10  minute AMRAP Strength Endurance Intervals                                   1st Workout   A1- 1 minute Cardio  then 2 sets of:A2 – Plate Reverse Lunges 5/5 + Bicep Curl 10A3 – Push Ups Sit Outs 10               […]

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Movement Practice (Sept 2019)

Warm Up 5 minutes of: 5 reps Health Compass Morning Routine A. Sit to Stand B. Up Down Left Right C. 3 minutes ( Athlete Pick: Stretch/Jump Rope/Bike/Rower/Run) Movement Practice – 21Sept2019 3 x 5 minute AMRAPS + Stability Training 1st Round 6 – Pull Ups 12 – Push Ups 18 – Squats Core – […]

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Assessing Movement

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Strength Endurance Workout

3 x 12 minute AMRAP Strength Endurance Intervals A1- 2 minutes Cardio 70% (Athlete Picks) then 2 sets of: A2 – Plate Reverse Lunges 5/5 A3 – Push Ups 10 B1 – 1:30 minutes Cardio 80% (Athlete Picks) then 2 sets of: B2 – Landmine Lateral Lunge 10/10 B3 – Landmine Shoulder Press 5/5 C1 […]

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The “Movement Practice Method”

The “MOVEMENT PRACTICE METHOD” is built on 3 Principles + 3 Actions Steps applied with consistency and purpose for 30-60-90-100x Lifestyle days. Principle 1:  The Joint by Joint Rule The Joint by Joint Rule states that each joint of the body has a mobile or stable duty while moving in functional biomechanics.  “The whole is […]

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Workout N.E.W.S.

16 Minute Workout 4x 4 Minute Stations Nutrition – Focus: Energy Systems & Calorie Burn 4 minute AMRAP of: A1. Row 250m A2. Air Assault Bike 5 cals______________________________________________ Exercise – Focus: Strength Stability & Quality Movement4 minute EMOM of: B1. 7 Tempo Squats (4-2-1)_______________________________________________ Wellness – Focus: Mental Toughness & Stability 4 minute EMOM of: […]

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Large Group Fitness Strength Workout

Warm Up – Mobility & Flexibility Speed, Agility & Quickness – Lateral Shuffle 4x 5+5 meters Activation – 3 sets of:A1 – Single Leg Dead Lift 8/8A2 – 1/2 Kneeling Shoulder Press 8/8 A3 – Bench Single Leg Hip Thrusters – Ability Level Workout – 24 minute EMOMB1 – Hip Mobility Drill Options B2 – […]

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