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
Awake & Evolve: Cycle 4 – Heart Opening Half Moon Flow
A. Sun Salutation Warm Up Work through a basic sun salutation, warming the body with breath for 5 or more rounds. Finish in standing Mountain Pose. B. Half Moon Flow Half Moon Pose In standing Mountain ... Continue Reading
Sport Specific: Football – Week 9, 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 9, 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
Women’s Workout: Cycle 5, Week 7, Day 3
A. 5x 5 Seated Kettlebell Press (on each arm, in a wide legged seated position on the floor) 5 Clapping Push Ups Rest as needed between sets B. 4x 400 meter Run or Row (rest as needed between ... Continue Reading
Mature Athlete: Cycle 1, Week 9, 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 9, 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 6, Day 2
Welcome to the 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 before ... Continue Reading
Awake & Evolve: Cycle 4 – Full Moon Flow
A. Seated Centering Find a comfortable seated pose closing your eyes, and taking 3-5 minutes to center yourself with deep breathing. B. Wide Leg Forward Bend with Twist Extend the legs out wide on each ... Continue Reading
Strength & Conditioning – Charles Staley: Week 2, 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 9, 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
Women’s Workout: Cycle 5, Week 7, Day 2
A. 5x 5 Single Leg Deadlift Right and Left 5 Renegade Rows Right and Left rest as needed between sets B. 4x 25 Snatches (Alternating sides every 5 reps) C. 4x 30 Seconds Medicine ... Continue Reading
Mature Athlete: Cycle 1, Week 9, 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 9, 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 2, 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 6, 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 2, 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 9, 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
The Best Defense Is A Good…Defense
“Invincibility is a matter of defense, vulnerability is a matter of attack” - Sun Tzu We’ve all heard the old phrase, “the best defense is a good offense.” And sometimes the opposite is also true – the ... Continue Reading
Sport Specific: Football – Week 9, 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
Strength & Conditioning – Charles Staley: Week 2, 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
Women’s Workout: Cycle 5, Week 7, Day 1
A. 3x 3 Broad Jumps 6 Clean 9 Push Press B. 6x 30 Seconds Halos 30 Seconds Bear Crawl C. 1 Mile Row or Run Time Trial D. Awake and Evolve ... Continue Reading
Mature Athlete: Cycle 1, Week 9, 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
Awake & Evolve: Cycle 4 – Backbending Vinyasa Flow
A. Centering Center yourself in a seated pose finding a natural breath pattern for 3-5 minutes. If you are feeling energetic today, move through 5 slow sun salutations to gently warm the body. B. Cat/Cow ... Continue Reading
