We are in our first of three weeks of programming from featured coach John Hackleman's The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training - based on ... Continue Reading
Mommy Workout: First Trimester – Week 12, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Kettlebell Workout: Cycle 2, Week 9, Day 1
Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
Strength & Conditioning – John Hackleman: Week 1, Day 2
We are in our first of three weeks of programming from featured coach John Hackleman's The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training - based on ... Continue Reading
Sport Specific: Football – Week 12, Day 1
This is a 12 week linear progression program for football players. The goal of this program is to allow football players to safely progress in their strength training without sacrificing their power. The ... Continue Reading
Mature Athlete: Cycle 1, Week 12, Day 1
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Women’s Workout: Cycle 5, Week 10, Day 1
A. 3x3 Clean and Jerk B. 5x 10 Heavy Kettlebell Swings C. Tabata Mountain Climbers Burpees D. Awake and Evolve ... Continue Reading
Strength & Conditioning – John Hackleman: Week 1, Day 1
We are in our first of three weeks of programming from featured coach John Hackleman's The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training - based on ... Continue Reading
Sport Specific: Football – Week 11, Day 4
This is a 12 week linear progression program for football players. The goal of this program is to allow football players to safely progress in their strength training without sacrificing their power. The ... Continue Reading
Awake & Evolve: Cycle 3 – Core Strengthening Flow
A. Cat/Cow Vinyasa Come to a tabletop position placing your knees hip distance apart and your hands shoulder distance apart. As you inhale arch and open your spine up towards the ceiling. As you exhale ... Continue Reading
Mommy Workout: First Trimester – Week 11, Day 3
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Sport Specific: Football – Week 11, Day 3
This is a 12 week linear progression program for football players. The goal of this program is to allow football players to safely progress in their strength training without sacrificing their power. The ... Continue Reading
Women’s Workout: Cycle 5, Week 9, Day 3
A. 4x 30 Seconds of Handstand Hold at Wall 15 Dragon Flags B. 4x 7 Kettlebell Clean-Squat-Press 14 Russian Kettlebell Swings C. 4x 20 Russian Twists D. Awake and ... Continue Reading
Mature Athlete: Cycle 1, Week 11, Day 3
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Mommy Workout: First Trimester – Week 11, Day 2
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Awake & Evolve: Cycle 4 – Hero’s Pose Practice
A. Warming the Body Hero's pose is most beneficial after a workout, when the body is still warm and supple. It is recommended that you complete at least 5-10 rounds of sun salutations to warm the ... Continue Reading
Kettlebell Workout: Cycle 2, Week 8, Day 2
Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
Strength & Conditioning – Charles Staley: Week 4, Day 4
Four weeks of free programming from a world-renowned coach - what more could you ask for? Well, like any great coach, Charles Staley has gone above and beyond, providing not only the programming for his ... Continue Reading
Strength & Conditioning – Charles Staley: Week 4, Day 3
Four weeks of free programming from a world-renowned coach - what more could you ask for? Well, like any great coach, Charles Staley has gone above and beyond, providing not only the programming for his ... Continue Reading
Sport Specific: Football – Week 11, Day 2
This is a 12 week linear progression program for football players. The goal of this program is to allow football players to safely progress in their strength training without sacrificing their power. The ... Continue Reading
Mature Athlete: Cycle 1, Week 11, Day 2
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Women’s Workout: Cycle 5, Week 9, Day 2
A. 5x5 Overhead Squat B. 5x10 Suitcase Deadlift C. 25-20-15-10 Burpees Box jumps D. Awake and Evolve ... Continue Reading
Kettlebell Workout: Cycle 2, Week 8, Day 1
Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
Strength & Conditioning – Charles Staley: Week 4, Day 2
Four weeks of free programming from a world-renowned coach - what more could you ask for? Well, like any great coach, Charles Staley has gone above and beyond, providing not only the programming for his ... Continue Reading
