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. Pike Thoracic extension (VIDEO)
3 x 6
* As you press your chest towards the box, also elevate your shoulders to your ears, pressing actively into the floor.

A2. Hip Airplane (VIDEO)
3 x 3 each side
* Your free leg should externally rotate such that the toes are pointing 90 degrees away from you. It’s recommended to hold a support, for the best range of motion without losing your balance.

A3. Monkey crawls (VIDEO)
3 x 10m each way
* Sit as low into the squat as possible, keep your feet fairly straight and move slowly and deliberately to maximise the time and tension on the ankle joints.

B. Flow (VIDEO): Diagonal + lunge to half split + Cossack
4 – 8 rounds, alternating sides
* 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) Thoracic Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds


SKILL

A) HSPU skill circuit – 2 or 3 rounds of:
10 Banded scapular floor angels (VIDEO)
3-5 Standing tuck HSPU to tuck headstand drill (VIDEO)
3-5 Standing straddle to HSPU to straddle headstand drill (VIDEO)
10 shoulder lean push back to open handstand (back facing wall) (VIDEO)

(Rest as needed b/t each drill)
Rest 90-seconds between each round

Options (standing tuck & straddle HSPU to headstand). You can do the same exercise against the wall for more comfort if you need or just complete the HSPU part and leave out the headstands (or do them separately).


CONDITIONING

A) 8 x 90-second AMRAP
2 DB Devils press
3 DB thruster
40 Double unders

Rest 60-seconds between intervals

DB. 2 x 22.5/15kg (50/35lbs) or what you have available

Movement options
Double unders → Speed rope (VIDEO) → Single unders → Jumping jacks (40)


MUSCLE ENDURANCE / FINISHER

A) Midline strength circuit (VIDEO)
5 rounds of:

3 Pike sit stretch pulses
3 V-up pulses
3 Candle stick roll to momentary L-sit
3 L-sit pulses
3-second L-sit hold

(No rest b/t exercises)

Rest 15 to 30-seconds between each round

Options (Beginner version). Refer to the following video for the beginner version of the above sequence (VIDEO)


SESSION NOTES FOR CONDITIONING

The intervals this week remain 90-seconds, however, the rest will decrease to 60-seconds. Your aim is to keep the intensity high and each interval should be a hard effort. Dig deep to try and repeat or improve your effort each interval.

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

CONDITIONING

A) 3 Rounds, each for time
400m Run
30 DB deadlift
20 DB shoulder to overhead
40 AIr squat
30 Push ups
200m Run

Rest 3-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 straight to work on the deadlifts right away. Target to get through each movement in big sets, taking quick breaks as needed in order to avoid getting stuck. Finish out each interval with a fast 200m 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) For time
2 Rounds of:
20m DB front rack walking lunge
15 Burpees
10 DB power clean
THEN
2 Rounds of:
20m DB front rack walking lunge
15 Burpees
10 DB squat clean

DB. 2x 22.5/15kg (50/35lbs) or what you have available


SESSION NOTES FOR CONDITIONING

Your goal is to push to a threshold pace you can maintain for the duration of the workout. Target to keep the lunges unbroken as much as possible, however, take a quick break after 10m if needed in the latter part of the workout. Maintain a fast, but steady pace on each set of burpees that still allows you to transition quickly back to the DBs.

The final movement each round is a DB clean, power the first two rounds, squat the final two. Because you will need to clean the DBs up to the shoulders to begin the lunges, take a few deep breaths after 9 reps, then finish your set and get right into the lunges. The squat clean might need to be broken into 2 sets the first time, but fight to hang on for all 10 unbroken on the final round to finish the workout strong.

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.