Week 4

Day 1

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Kettlebell Rack Walk for time (3x10sec ea)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB single-leg deadlift (weight in both hands)
• Harstyle push up (modify if needed)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 1)
• Rotational stability plank X10.side, 2 second hold
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

Day 2

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• Double KB clean
• Goblet grip reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 1)
• Bent over row with KB
• Hitchhiker X10

Metabolic Conditioning: Speed Squats in place: 5 rounds of 30 seconds work, 30 seconds recovery (5X30:30)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

Day 3

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Kettlebell Rack Walk for time (3x10sec ea)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB single-leg deadlift (weight in both hands)
• Harstyle push up (modify if needed)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 1)
• Rotational stability plank X10.side, 2 second hold
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

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