Warm-up 30 mountain climbers10 air squats + 10 feet together squats + 10 wide stance squats30 mountain climbers10 good mornings + 10 sumo deadlifts + 10 lunges30 mountain climbers10 shoulder taps + 10 ankle taps + 10 hand release pushups… Read more »

Functional Bodybuilding @ 9:00am Warm-up:2 Rounds10 Underswitch to Crab Reach10 Alt Perfect Stretch to Cossack Squats10 Body Weight Jefferson Curls  A1) Rear Foot Elevated Split Squats: 8-12 Reps/LegA2) 3 Point Row: 8-12 Reps/arm; Rest 2min x 3 sets B1) Half-Kneeling… Read more »

Warm-Up 2 sets of 10 squat jacks + 20 skaters2 sets of 30 second wall sit + 30 second wall sit marches + 10 cossack squats10 bear crawl in and outs5 reps of 2 sec down dog stretch to up… Read more »

Warm-up 2 rounds of :12 reps of 2 side shuffles plus lateral touchbear crawl 12 steps forward + 12 steps backwardCrabwalk 12 steps forward + 12 steps backward10 alternating step out to perfect stretch5 prone Y’s with 2 second pause… Read more »

Warm-up2 rounds10 plank to bottom of squat + 5 plank tuck jumps5/leg single leg glute bridges +20 sec glute bridge hold4 inchworms as far out as possible4 hand release pushups with 2 second pause when hands release from ground4 dive… Read more »

Warm-up 2 rounds of:20 skaters10 odd object/db deadlifts + 10 odd object/db good mornings8-10 odd object/db tempo strict presses (1 second hold, 3 second descent)(4-5/side with db)10 feet together/knee together squats + 15 second hold at bottom of last rep20… Read more »

Warm-up 10 reps of 1 air squat + 1 broad jump 10 windmills/side20 large arm circles forward/20 large arm circles backward30 second plank + 5 tempo pushups + 20 shoulder taps5 inchworm to perfect stretch each side5 burpee tuck jumps… Read more »

Functional Bodybuilding @ 9am Warm-up: 2 Rounds 10 Alt. Prisoner Curtsy Squats 10 Alt. Body Weight Windmills 10 Alt. Beast to Leg-Through A1) Goblet Cyclist Squat: 4sec Down; 8-10 Reps A2) Cross-Body Bent Over Row: 10-12 Reps/Arm; Rest 2min x… Read more »

Warm-up 2 rounds of:30 seconds down ups8 bird dogs20-30 second glute bridge hold6 plank to pushup + 6 scap pushups 10 air squats with arms locked out overhead + 20 second hold on last rep Minimal Equipment (Monday – Saturday… Read more »

Warm-up 2 rounds of:30 jumping jacks8/side long stationary lunges with arms interlocked overhead8/side elbow to ground and twist in perfect stretch5/side kneeling T-spine rotations5 prone Ys with 3 second hold each rep10 steps forward bear crawl/10 steps backward bear crawl*See… Read more »