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
Mature Athlete: Cycle 1, Week 11, 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 9, Day 1
A. 3x Max Handstand Hold B. 3x Run or Row 500 meters rest 2-3 Minute between efforts C. Tabata Russian Twist D. Awake and Evolve ... Continue Reading
Strength & Conditioning – Charles Staley: Week 4, Day 1
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 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
Sport Specific: Football – Week 10, 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
Mommy Workout: First Trimester – Week 10, Day 3
Week 10, Day 3: Sit in Easy Pose and center yourself for a few minutes, breathing deeply with your hand on your belly. From here, move onto your belly for Sphinx Pose, to gently stretch your back. Do ... Continue Reading
Women’s Workout: Cycle 5, Week 8, Day 3
A. 21-15-9 Close Grip Push Ups Box Jumps B. 5x 5 Kettlebell Halos 5 Box Dips C. 5x 10 V-Ups D. Awake and Evolve ... Continue Reading
Mature Athlete: Cycle 1, Week 10, 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
Sport Specific: Football – Week 10, 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
Kettlebell Workout: Cycle 2, Week 7, 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
Awake & Evolve: Cycle 4 – Shoulder Opening Practice
A. Child’s Pose Start your practice by finding Child’s Pose, coming onto your hands and knees, and placing your knees out as wide as your yoga mat. Press your hips back and down as put your weight back ... Continue Reading
Strength & Conditioning – Charles Staley: Week 3, 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
Mommy Workout: First Trimester – Week 10, Day 2
Week 10, Day 2: A. 3 Rounds: 30 sec. Pelvic Rocking 30 sec. Child’s Pose 6 x 5sec. Bridge Pose 30 sec. Downward Dog B. Walk at a brisk pace, 30 minutes. If you’ve were ... Continue Reading
Women’s Workout: Cycle 5, Week 8, Day 2
A. 3x5 Clean and Jerk Barbell or Kettlebell B. 3x5 Sumo Deadlift C. 5x 10 Burpees 15 Walking Lunges on Each Side D. Awake and Evolve ... Continue Reading
Mature Athlete: Cycle 1, Week 10, 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
Sport Specific: Football – Week 10, 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
Strength & Conditioning – Charles Staley: Week 3, 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
Kettlebell Workout: Cycle 2, Week 7, 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 3, 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
Mommy Workout: First Trimester – Week 10, 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
Women’s Workout: Cycle 5, Week 8, Day 1
A. 3x 9-7-5 Knees to elbows Pull Ups B. 5x5 Overhead Squat C. 3x 9-7-5 Dragon Flag Weighted Pullover Sit Ups D. Awake and Evolve ... Continue Reading
Mature Athlete: Cycle 1, Week 10, 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
Sport Specific: Football – Week 10, 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
