FREE SESSIONS

We provide 3 free training sessions and a sample from our supplemental mobility plan. For the full At Home program including our new supplemental mobility sessions, please go to the members area or sign up here.


WEEKLY SCHEDULE

Monday – Conditioning (Intervals)
Tuesday – Strength Circuit
Wednesday – Conditioning
Thursday – REST
Friday – Competition Workout
Saturday – Run (Intervals or easy run) OR Gymnastics
Sunday – REST

As is shown on Monday, a full day consists of four parts:

1) Movement Flow
2) Skill work
3) Conditioning
4) Finisher / Muscle endurance piece

You can do these either all together in a single session or spread them through the day. We hope these sessions will help you continue to train during these difficult times.

Wednesday and Friday include one part of the full session that is available to members.


MOBILITY 8-WEEK PLAN

Overview

This program includes two training sessions per week, each session contains 3 mobility drills for shoulder, hip and ankle respectively, plus a short movement flow. Over a 2 week block, you’ll be exposed to 4 different movements for each joint, and 4 flows. These will then repeat for weeks 3 and 4. Then some new movements to learn across weeks 5 and 6, which again repeat weeks 7 and 8.

The main focus for progression should be range of motion and body control rather than load. Keep the reps slow, maintain core stability and work to stay connected to the working muscles. In addition to this, the sets and reps will increase each time for a more classic progression, but you should only follow that prescription if you’re sure you can maintain the ROM and connection.

SESSION 1

A1. Trap raise (VIDEO)
3 x 6 e/side
* Knees slightly bent, neutral spine, you could hold onto a rig upright with the free hand for more stability. Avoid being too dynamic; we want full control up and down, do not let momentum overcome control.

A2. Kang squat (VIDEO)
3 x 10
* Hold a plate in a Zercher hold, weight is not really important, it’s more of a prompt to cue you into a deeper position.

A3. Tactical Ankle Rocks (VIDEO)
3 x 8, alternating
* Work to keep the foot pointing straight ahead to maximise the flexion through the ankle and forefoot.

B. Flow (VIDEO): (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
3 – 5 rounds
* Practice each piece in isolation first, then link together.



SESSION 2

For the full At Home program, please go to the members area or sign up here.



How can you make the most of these sessions?

– Before you go to the gym, read the session you plan to do and watch the videos to become familiar with the movements.

– A completely separate session would certainly allow you to put the most focus into your movement quality.

– However, your individual schedule will dictate whether this can be a reality or not. You may also struggle to find motivation for ‘stretching’…… it’s only human to avoid the less fun stuff, but on the other hand, to be successful we need to figure out how to get the less fun stuff done in order to become the person we want to be.

– One strategy would be to make these sessions part of your warm up or cooldown.

– They would also be a good complement to an active recovery day.

– You could set your alarm a couple of times per day, and take a ‘movement break’ to work through 1-2 drills.

Another strategy is to alternate mobility drills with your strength training. Two approaches in this scenario:

Antagonist supersets: Pick opposing or non related muscle groups, eg. Between sets of front squats, perform a shoulder mobility drill. This is good for when performance is most important, ie, you’re striving for your best work on the squats and so you would avoid any other work that may interfere with that performance.

Agonist supersets: Pick a mobility drill that works the same muscles/joint as the strength exercise, eg. front squats and ankle mobility. This is good when improving the range of motion or position of a movement is most important to you, or perhaps if the particular movement pattern is a strength for you, literally, so you’re not as concerned with absolute kilos on the bar.

Remember that it all adds up! Even a few minutes performed multiple times per week, will ensure better progress long term than longer but sporadic, infrequent sessions.

FLOW

A) Warm up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 7 to 10-minutes


SKILL

A) Handstand walk skill (VIDEO) – 3 Rounds of:
3 Front support to elevated downward dog stretch
10-second Pike handstand hold
5 – 10 Pike handstand shoulder shrugs
2 Pike handstand with single-leg extensions (5-second holds)
10 Pike handstand shoulder taps


CONDITIONING

A) 2 or 3 Sets of 4 intervals, alternating
A1. 70-second AMRAP

8 DB snatch, alternating
4 Burpee over the DB

Rest 20-seconds before A2

A2. 70-second AMRAP
4 DB hang squat clean
8 Push ups

Rest 20-seconds before A1

Rest 3-minutes before the next set

1 DB for snatch in A1, 2 DBs for hang squat clean in A2
DB
. 2 x 22.5/15kg (50/35lbs) or what you have available


MUSCLE ENDURANCE / FINISHER

A) V-up conditioning complex (VIDEO)
10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
V-up snaps + hold (Straight or tuck)

(aim for minimal rest b/t exercises)

Rest 30-seconds between each round

Flow. 10 reps w/ 10-sec hold at the end on each exercise, 8 reps w/ 8-sec hold etc. until done


SESSION NOTES FOR CONDITIONING

We’ll continue with the short intervals this week, now with 70-sec on : 20-sec rest. The short rest will keep the HR high and will require you to find a more sustainable intensity than previous weeks. Do your best to keep or improve your score on each interval repeat.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

For the full At Home program, please go to the members area or sign up here.

CONDITIONING

A) 3 to 4 Rounds, each for time
400m Run
20 KB/DB swing
40 Air squat
20 KB/DB Swing
400m Run

Rest 2-minutes between rounds

DB. 22.5/15kg (50/35lbs) or what you have available


SESSION NOTES FOR CONDITIONING

Run at a tough 400m pace to start each interval, but where you can get right onto the DB/KB to begin the swings. Target to keep your swings unbroken on both sets of 20 every time. Find a cadence on your air squat where you can consistently move through all 40 reps with minimal to no breaks between reps.Finish out each interval with a 400m run, aiming to repeat or improve your pace from your initial run.

These intervals should be tough, but repeatable where you could do 1 more round in the end if needed.

For the full At Home program, please go to the members area or sign up here.

RECOVERY FLOW

A) Hip Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

CONDITIONING

A) 12-minute AMRAP
4 – 8 – 12 – 16 – 20 – etc
DB hang clean and jerk, alternating
Pistols, alternating
Double unders (4x reps = 16 – 32 – 64 – 80 – etc)

DB. 22.5/15kg (50/35lbs) or what you have available

Movement options
Pistols → Pistol to a box/couch or similar OR with support (hold on to something) OR Skater pistol squat (VIDEO). On the skater variation, use as much or as little assistance from the back foot as needed.
Double unders → Speed rope (VIDEO) → Single unders → Jumping jacks (16 – 32 – 64 – etc)


SESSION NOTES FOR CONDITIONING

This workout is an ascending ladder for 12-minutes. It’s very easy to go out too fast when the rounds are quick, and then struggle to hold on as you get deeper into the workout. Aim to find a hard, but consistent pace you can keep throughout the whole 12-minutes.

Avoid trying to rush through sets on the DB hang clean and jerk, but rather find a good rhythm and breathe. Look to keep sets big/unbroken for as long as you can, but take a quick break as needed in the later rounds in order to sustain your pace.

Your speed on the pistols will be dictated by your proficiency with the movement. Find a cadence where you can keep rest to a minimum between reps and can consistently move through the bigger sets. The double unders, especially for the first few rounds, are your opportunity to get your breathing under control if you can stay relaxed. Like the hang clean and jerk, go for big/unbroken sets until you feel you need to take a break to maintain your pacing.

For the full At Home program, please go to the members area or sign up here.

For the full At Home program, please go to the members area or sign up here.

RECOVERY FLOW

A) Hip Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

OR

A) Shoulder Recovery Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.