Chris Giesking
Win the Day Health Compass
Workout Plans Category
Movement Practice – Minnesota
Posted on March 5, 2020 Leave a Comment
Warm Up – 3 minutes of Constant Movement: Athletes Choice 6 minutes of Functional Dynamic Movements 3 minutes of:A. Shoulder Mobility Drill – FMS Childs PoseB. Hand Plank to TriAngles to Ankle Grab Part 130 minutes Movement Practice of: Single Leg Box Step Ups 10/10 1/2 Kneeling Shoulder Band External Rotation Pulls 10/10 Lateral Lunge […]
Movement Practice 02Feb2020
Posted on February 7, 2020 Leave a Comment
Warm Up: 5 minutes Dynamic Activation: 3 sets Lunge Matrix to Balance 5/5 + 3 Single leg Y’s,T’s, A’s 21 33 Minute Movement Practice A. 0-11 minutesA1 – Cardio 20 sec. Burst x 2 (10 sec. rest between)A2 – Core – Plank 1 min.A3 – DB Box Step Up Curl to Press 5/5 B. 11-22 […]
2 Options! 30 Minute Full Body Workout
Posted on February 1, 2020 Leave a Comment
Dynamic Warm Up Series Practice Jump Rope + Squat Pattern Mobility 5 minutes 3 sets of: 20 meter Bear Crawl + 5/5 Sit Outs Option A.30 Minute EMOM Strength Workout 8/8 DB Rows 12 Goblet Squats + 1 Squat Jump 12 Chest Press + 1 Push Up 45 second Plank Hold 30 second Cardio Machine […]
Weights & Body Weight Cardio Workout Jan 2020
Posted on January 11, 2020 Leave a Comment
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:** […]
Strength Endurance Practice
Posted on December 5, 2019 Leave a Comment
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. […]
Cardio Hiit Workout
Posted on November 23, 2019 Leave a Comment
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 […]
Movement Practice (Sept 2019)
Posted on September 21, 2019 Leave a Comment
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 – […]
Strength Endurance Workout
Posted on August 10, 2019 Leave a Comment
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 […]
Chris Giesking 