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Warm up: Full Body CARs Routine Followed by… The Burgener Warm-Up Followed by… Overhead Squats x 10 100 Meter Warm up Run Bear Crawl (Robotic Dog-like) x 20 steps forward Bear Crawl (Robotic Dog-like)

Main workout for beginners (no equipment needed): Complete as many rounds and reps as possible in 8 minutes of: 10 Single-Leg Ground to Sky Touches 10 Air Squats 30 seconds Static Squat Hold 20 Mounta

Workout 1: Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 2 minutes, and when the running clock reaches 17:00… Workout

Warm up: Every minute, on the minute, for 8 minutes (2 sets each), complete: Minute 1 – Bear Crawl x 45 seconds Minute 2 – W-Holds x 5-7 Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static

Warm up: 12-Minute Mobility for Hip Hinge Day Followed by… 2 Rounds of: 5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full) 5 Strokes at your projected pace for “Christine”. Focus on calm breathing.

Warm Up: Banded Scarecrow x 60 seconds per position 5 reps of: Inchworms x 1 + Scapular Push-Ups x 5 Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side Ankle Dorsi-Flexion x 60-90 seco

Warm up: Assault Bike x 60 seconds (60-65% perceived effort) Supinated Grip Static Hang x 60 seconds (accumulate if needed) Perfect Stretch x 10 steps Pronated Grip Static Hang x 60 seconds (accumula

Warm up: Banded Scarecrow 30-60 seconds per position Wall Slides x 5 Scapular Push-Ups x 10-15 reps Followed by… Pec Stick (or Medicine Ball Activation)  x 90 seconds Followed by… Every Minute on th

Warm Up: Two Sets: Band Pull-Aparts x 15 Bear Crawl x 20 yards forward + 20 yards backward Followed by… Two Sets: Banded Triceps Extensions x 15 reps each side Donkey Kicks x 5 Followed by… Two Sets:

Warm up: Overhead Movement Prep Followed by… 3 Rounds of: Static Hang x 30-60 seconds (accumulate if needed) Rest 15-20 seconds Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds

Workout: Seven rounds for time of: 30 Double-Unders 8 Alternating Single-Arm Dumbbell Devil’s Press (25Kg/17,5Kg) 12 Alternating Reverse Lunges with Goblet Hold (25Kg/17,5Kg) Rest 60 seconds and

Warm up: Every minute, on the minute, for 8 minutes (2 sets each), complete: Minute 1 – Bear Crawl x 45 seconds Minute 2 – W-Holds x 5-7 @ 1313 tempo Minute 3 – Russian Baby Makers x 10 reps Minute

Strength: Every 90 seconds, for 12 minutes (8 sets): Bench Press x 2 reps Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You wan

Warm up: T horacic iso holds Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Then… Strength: Five sets of: Barbell Hip Thrusts x 5 reps (go heavy on th

Warm up: Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side

Protože má dnes naše Ivet narozky, sluší se ji popřát pořádným pocvičeníčkem. Jen to nejlepší, Ivet!! Warm up: 3-6 minutes of CARs . Pick your top three areas of need and perform one minute per area

Warm-Up. Deep Squat Progressions x 5 reps Band Distracted Ankle Pulse x 30 seconds per side Followed by… Two or Three sets of: Shuttle Runs x 4 (place cones 30′ apart) Forward/Backward Leg Swings

Warm Up: Thoracic Iso Holds Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Then… Strength: Deadlift x 15 reps Rest 15-20 seconds Handstand Push-Ups x M

Warm-Up. T-Spine Pulse on Bench x 60 seconds then Tabata Warm up: 20 seconds of Straddle Pulses 10 seconds rest 20 seconds of Plank Walks 10 seconds rest 20 seconds of Jumping Squats 10 seconds re