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DAY ONE

Breathe: 10 full inhale/exhale form the bottom up

 

Dead Bug Holds 3 each side 10-15 seconds each

 

 

Bridge Holds 3 times ( start with protracted exhales)

 

90/90 position (presses and lifts)

 

Standing Hip CARS 5 each side

MOVEMENT PREP

Download Day One
Printable Chart Here

AGILITY

Perform each drill for one set.

Lateral Power and Plant x 5 each side

Single Leg Broad Jump 10 down 10 back

STRENGTH

Squat 5X5 (at least 90-120 minutes of rest between sets)

 

Incline Barbell Bench 5X5 (at least 90-120 minutes of rest between sets)

Romanian Deadlift 3X8 (at least 90-120 minutes of rest between sets)

 

Perform exercise A followed immediately by exercise B then rest for 90-120 seconds and repeat again for 3 rounds.

A. Lat Pulldown/Pull-up 3X8-10

B. Cable Chest Flye 3X8-10

 

Perform exercise A followed immediately by exercise B then rest for 90-120 seconds and repeat again for 3 rounds.

A. Copenhagen Plank 3X8-10 each side

B. Calf Raises 3X10-15 each side

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