UNIQUE WARM UPS
Our WARM UPS demand your body to adapt aerobically through all domains while economizing your time and training. My coach takes pride in creating unique warm ups that will transfer in time to the OPEN, REGIONALS AND GAMES!
Our mobilitY is not limited to yoga poses alone. we also include a great amount of banded holds to help joint range of motion. we are selective in choosing the right holds and poses to prepare the body for the upcoming work it is about to perform.
We provide supplemental work that helps lay a solid foundation for complex movements tested in the open, while helping improve strength over time.
a well thought out workout is provided that will focus on improving overall capacity. We take pride in our methodology and you will be challenged through each metabolic system and modal domain.
The Open Program has programming for 4 days a week: Monday - Wednesday - Friday - Saturday,
with a track workout on Tuesdays and rest days on Thursday and Sunday.
IF you need additional work, our Margaux 2018 Program is provided.
EXAMPLE DAY AND VIDEO
THANKS AGAIN FOR TUNING IN
1500M EASY PACE ROW
1 MIN BANDED LIZARD
1 MIN BANDED HIP
1 MIN BANDED PIGEON
ALTERNATE LEGS THEN
1 MIN BANDED SHOULDER IN LIZARD RIGHT ARM
1 MIN BANDED SHOULDER IN LIZARD LEFT ARM
2 MIN SEATED STRADDLE
1 MIN CENTER HOLD 30 SEC RIGHT HOLD 30 SEC LEFT HOLD
x 2 ends, 20 min
10 EVIL WHEELS
ACCUMULATE 30 SEC L SIT HOLD
SEE VIDEO FOR ALTERNATE METHODS OF L SIT
ACCESSORY IS 4 ROUNDS NOT FOR TIME
4 MINUTES AS HARD AS YOU CAN THEN 2 MINUTES REST
(if you are starting off then start at 3 minutes this will get nasty)
START EACH ROUND WHERE YOU LEFT OFF
10 FRONT SQUATS 135/95 + 10 PULL UPS + 10 DEADLIFTS 135/95 + 10 BAR FACING BURPEES OVER THE BAR
THANKS AGAIN FOR BEING A PART OF THIS REMEMBER ONE DAY AT A TIME ONE WORK OUT AT A TIME - CONSISTENCY BREEDS SUCCESS