04:15
Low Intensity Day - Warm Up
04:52
High Intensity - Warm Up
00:05
Vertical Jump to Broad Jump
00:12
Depth Push Up
00:12
Bent Knee Protraction Plank
00:34
Hinged Y and A, Shoulder Raise - Iso
00:36
Front Foot Elevated, Pause Split Squat (with variations)
00:16
Prone Y and A, Shoulder Raise - Iso
00:16
Hinged Cuban Press
00:09
Inverted Row - Iso
00:13
Quadruped, Glute Med, Fire-hydrant - Iso
00:10
Floor L-Handstand Iso
00:18
Elevated L-Handstand Iso
00:16
Eccentric Calf Raises
00:07
Ball of Foot, Split Squat - Iso
00:24
Hex Bar Deadlift - 4 sec hold just above ground
00:23
RDL with 4 sec Hold @ Knee
00:22
Band, Low to High, Chest Fly
00:14
Band Chest Fly
00:10
Away Facing Snow Angels
00:07
Band, Elbow at Side, Shoulder External Rotation
00:29
Band Cuban Press
00:08
Band, Elbow at Side Internal Rotation
00:06
Band Y-Pull
00:06
Band T-Pull
00:05
Band A-Pull
00:09
Band Pull Apart
00:12
Angled Band Over and Back
00:10
Band Over and Back
00:04
Quadruped Roll Sprint Start
00:34
Landmine Split Jerk
00:05
Push Up, Sprint Start
00:16
Weighted, Forward Backward, Bear Crawl
00:17
Medicine Ball Extension Slams
00:13
Kettlebell Goblet Split Squat
00:12
Two Kettlebell Kickstand Romanian Deadlift
00:11
Sit Outs
00:13
Two Kettlebell, Squat to Press
00:14
Medicine Ball to Over the Shoulder
00:14
Seated Box Jump
00:27
Tempo Push Ups: 2 reps (4 sec down), 2 reps (3 sec hold), 2 reps -(regular)
00:14
Side Plank Hip Thrust
00:21
Knees Elevated, Bird Dogs
00:39
Medicine Ball, Spine CARs
00:17
Split Rack Farmer Carry
00:10
Partner MB Oblique Twists
00:11
Contralateral Star Crunch
00:06
Low Side Shuffle
00:12
Pogos to Single Leg Depth Drop
00:11
90 Degree Broad Jump
00:28
Tyson Push Ups
00:41
HPRT Movement Sequence
00:12
Hex Bar Drop Deadlifts
00:22
Alternating Windmills
00:32
Side Lunge to Curtsy Lunge
00:19
RDL to Hip Flexion
00:30
Hinged Snow Angels
00:28
Wall Shoulder Extension
00:32
Cuban Press
00:11
Half Kneeling Thoracic Rotations Over Knee
X
About
Tags