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    • Workout #1
      • Mobility – ŸM1 – Standing Calf Stretches
      • Mobility – ŸŸM2 – Elevated Hamstring
      • Mobility – ŸŸŸM3 – Elevated Hip Flexor
      • Mobility – ŸŸŸŸM4 – Seated Figure 4
      • Strength – ŸS1 – Squat To Tap Wall – 2×10 (3 seconds down)
      • Strength – ŸŸS2 – Single Leg Balance (eyes closed) – 2×45 seconds on each leg
      • Strength – ŸŸŸS3 – Push Up – 2×10 (3 seconds down)
      • Strength – ŸŸŸŸS4 – Tall Kneeling Bungee Row – 2×10 (hold 1s at top + 3s down)
      • Strength – ŸŸŸŸŸS5 – Drop Squat & Hold 10s – 2×5
    • Workout #2
      • Mobility – ŸM1 – Standing Calf
      • Mobility – ŸŸM2 – Supine 3-Way Hamstring Stretch
      • Mobility – ŸŸM3 – Oblique Hip Flexor
      • Mobility – ŸŸM4 – Kneeling Groin
      • Strength – ŸS1 – Split Squat – 2x10ea (3 seconds down)
      • Strength – ŸS2 – Prone Plank & Hold – 2×30 seconds
      • Strength – ŸS3 – Tall Kneeling BG Press – 2×10 (3 seconds down)
      • Strength – ŸS4 – Prone Scapular Retraction – 2×10 (hold 3s at top)
      • Strength – ŸS5 – Lateral Hop & Stick – 2×5 each – (hold 3s)
      • Strength – ŸS6 – Pallof Press – 2 x 8 each (pause 2s at top)
      • Strength – ŸS7 – Knees Together Glute Bridge – 2×10
    • Workout #3
      • Mobility – ŸM1 – Kneeling Lat Stretch
      • Mobility – ŸM2 – Supine Active Hamstring (hold behind knee)
      • Mobility – ŸM3 – 1/2 Kneeling Groin
      • Mobility – ŸM4 – Pigeon
      • Strength – ŸS1 – Sumo Squat – 2×12 (3 seconds down)
      • Strength – ŸS2 – Right Side Plank – 2×30 seconds
      • Strength – ŸS3 – Downward Dog Push Up – 2×5 (slowly)
      • Strength – ŸS4 – Left Side Plank – 2×30 seconds
      • Strength – ŸS5 – Single Leg Balance + 3-Way Reach – 2×3 each
    • Workout #4
      • Mobility – ŸM1 – Hip Flexor Foot on Wall
      • Mobility – ŸM2 – Elevated Hamstring
      • Mobility – ŸM3 – Quadruped Rock Back
      • Mobility – ŸM4 – Kneeling Groin
      • Strength – ŸS1 – Reverse Lunge – 2×8 (3 seconds down)
      • Strength – ŸS2 – Prone Plank – 2×40 seconds
      • Strength – ŸS3 – BG 1/2 Kneeliing Press – 2×8 each foot – 2 seconds down
      • Strength – ŸS4 – Squat Hop + Hold 10s – 2x 5 jumps and holds
      • Strength – ŸS5 – BG 1/2 Kneeling Row – 2×8 each foot – 2 seconds down
      • Strength – S6 – Pallof Press
      • Strength – ŸS7 – Knees Together Glute Bridge – 2×15 – hold 2s at top
    • Workout #5 – BONUS!!
      • Mobility – M1 – Half Kneeling Hip Flexor + Reach
      • Mobility – M2 – Supine 3-Way Hamstring Stretch
      • Mobility – M3 – 1/2 Kneeling Groin + Rock Back
      • Mobility – M4 – Standing Calf Stretches
      • Strength – S1 – Squat Lateral – 2×8 (3 seconds down)
      • Strength – S2 – Quadruped Hip Circles – 2×4 each (slowly)
      • Strength – S3 – Wall Drill – 2 Count – 2×5 each foot – hold 3s
      • Strength – S4 – Standing Press – 2×10 (2s down)
      • Strength – S5 – Lateral Hop + Stick – 3 count – 2×5 each foot – hold 3s
      • Strength – S6 – BG Contra Row – 2×10 (lower for 3 seconds)

Monthly Archives: October 2014

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