NASAL BREATHING & TRAINING Concentric & Eccentric: CONCENTRIC: I nasal exhale on the concentric and I activate my pelvic floor along with my low abs, external obliques and transverse abs. This ...[Read More]
Nasal Breathing & Training
Sandbag Carry Workouts
Sandbag Carry: how to lap and carry the sandbag bear hug variations: forward, backward, laterally treadmill version front rack carry nasal breathing: inhale through your nose, exhale through your nose ...[Read More]
Week 4 Plyometrics
Warm-Up: 20 air squats 30 jump jacks Workout: 7:50 min, 30s W 15s R, 2 rounds of 5 exercises Equipment: jump rope JR: Alternate-Foot Step Star Jumps JR: Skier’s Jump Burpees JR: Double Unders
Week 3 Plyometrics
Warm Up: 20 air squats 30 jump jacks Workout: 8:40 min, 30s W 20s R, 2 rounds of 5 exercises Equipment: Jump Rope JR: Alternate-Foot Step Jumping Mountain Climbers JR: Bell Jump Squat Jumps JR: Twiste ...[Read More]
Week 2 Plyometrics
Warm Up: 20 air squats 30 jump jacks Workout: 9:30min: 30s W 25s R, 2 rounds of 5 exercises Equipment: Jump Rope, Soft Sided Medicine Ball (or dumbbell) JR: Bounce Step Wall Balls (or DB thruster) … w ...[Read More]
Week 1 Plyometrics
Warm-Up: 20 air squats 30 jump jacks Workout: 10:20 min: 30s W 30s R, 2 rounds of 5 exercises Equipment: jump rope JR: Bounce Step Squat Jumps JR: AFS Burpees JR: Forward Straddle
Week 1 Jump Rope
Warm-Up: 20 air squats 30 jump jacks Workout Jump rope 10:30 min 30 sec Work, 10 sec Rest, 3 rounds of 5 exercises Equipment: Jump Rope Bounce Step Alternate-Foot Step Side Straddle Forward Straddle ...[Read More]
Week 2 Jump Rope
Warm-Up: 20 air squats 30 jump jacks Jump rope 10:20 min …. Core Killer 40 sec Work, 10 sec Rest, 2 rounds of 6 exercises Equipment: Jump Rope Bounce Step Alternate-Foot Step High Step Bell Jump Skie ...[Read More]
Week 4 Jump Rope
Warm-Up: 20 air squats 30 jump jacks 4 minute Tabata 4 … Anaerobic threshold conditioning 20s work, 10s rest 1 round of 8 exercises Equipment: Jump Rope 10s of HS, 10s of DU. (If you cannot do DU, do ...[Read More]
Week 3 Jump Rope
Warm-Up: 20 air squats 30 jump jacks Workout: Jump rope 10:10 min … Endurance Builder 50 sec Work, 10 sec Rest, 10 exercises, 1 round Equipment: Jump Rope Bounce Step (BS) Alternate-Foot Step (AFS) Hi ...[Read More]
Week 1 Total Body
Warm-Up: Core Activation Shoulder Openers Scapular Push-ups Good girl/bad girl Hip Shifts Plie calf raises 20 air squats Workout: 10:30 min, 30s Work, 10s Rest, 3 rounds of 5 exercises Equipment: jump ...[Read More]
Week 4 Glutes
Warm-Up: Core activation Glute bridges Good girl/bad girl Single Leg Stance Hip Shifts Plie calf raises 20 air squats Workout: 8:40 min, 30s Work, 30s Rest, 4 rounds of 2 exercises Equipment: Sandbag ...[Read More]