Week 1

Day 1

Foam roll

Warm up: 

• Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
• Rocking: Rock your butt back towards heels, but don't let your back round. x10
• Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you're using your arms, shut the lower body off, and vice versa.
• Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts - i.e. your shoulders are rising and falling as you breathe - go back to your crocodile breath to fix it.

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Balance the sole of your shoe on the top of your fist. No thumbs touching the shoe! That's cheating. Your goal is to go from lying to standing and back to lying without dropping the shoe. No trying weights until you've grooved this to the point you can do it your sleep.

Circuit 1: 2 rounds

• 15 X Bodyweight squats
• 15 X Pushups
• 15 X Rocking + Scapular Wallslide

Circuit 2: 2 rounds

• Kettlebell swing 15 sets of 1 rep
• 15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
• 15 X Hip flexor stretch

 To cool down, repeat the warm up.

Day 2

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 15 sets of 1 rep
• 5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

 To cool down, repeat the warm up.

Day 3

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 rounds

• 10 X Bodyweight squat (try light kettlebell held at chest on last set)
• 10 X Pushups
• 10 X Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings (10 sets of 1 rep)
• 10 X Plank 10s
• 10 X Hip flexor stretch+stick windmill

 To cool down, repeat the warm up.

Click on the number below that corresponds to the week of training you're in.