Workout 7-15-16
Lunges x 5 Each Leg Crawl Forward 15 ft Sweep Through Each Side Crawl Backwards 15ft Elevated Roll Each Side Repeat For 10 Minutes KB
July 15, 2016
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Lunges x 5 Each Leg Crawl Forward 15 ft Sweep Through Each Side Crawl Backwards 15ft Elevated Roll Each Side Repeat For 10 Minutes KB
Lift-Catch-Press x 5 Squat-Push Up-Elevated Roll(Each Direction) x 5 Repeat For 10 Minutes Lateral Crawl w/Bag Pull x 5 Pulls Each Direction Cross Crawls x
Get Ups x 1-2 each side Repeat For 5 Minutes Forward Leopard Crawl x 25-30ft Forward March x 25-30ft Repeat 2 Times Backward Leopard Crawl
Lunges x 10 each side Elevated Rocks x 10 Repeat For 5 Minutes Frog Roll One Directon Bird Dogs w/Feet Off Ground x 10 each
Get Up To Half Kneeling Position 5 Presses In Half Kneeling Position Repeat For 10 Minutes Alternating Sides KB Swings x 20 or Single Leg Deadlifts
Squats x 5 Elevated Birdog x 5 each side Skip x 25-30ft Repeat For 10 Minutes Do 5 Push Ups, Then Do An Elevated Roll
Bent Over Rows x 10 Squats x 10 Clean and Press x 10 Repeat For 10 Minutes Carries and Burpee Mountain Carry Stone 25-30ft Down and
Hindu Squats x 10 Rocking Push Ups x 10 Repeat For 10 Minutes Lateral Crawl 25-30ft Cross Crawls 25-30ft Repeat for 15 Minutes
Get Ups x 3 each side Frog Rolls x 2 each side Repeat For 5 Minutes Squat and Sandbag Pull (in Plank) Mountain Start At
Get Up–Carry–Squat(x5) 10 Minutes (Alternating Sides) Multi-Directional Lunge Weight of Water x 10 10 Minutes Birdogs(x 20)-Crawl(25-30ft)-Dead Bugs(x20) 10 Minutes
TRX Push-Up x 10 TRX Squat x 10 TRX Row x 10 TRX Single Leg Deadlift x 10 5 Rounds
Frog Roll w/ Negative Push Up 5 Minutes Slow Forward Leopard Crawl 10 Yards and Monkey Crawl Back 5 Minutes Backwards Crawl
Sandbag Get Ups and Lunges At The Top Of The Get Up (Standing) Do 5 Forward Lunges With The Leg That Is Opposite Of The
Lego Squat to Cross Crawl x 5 each leg Sand Bag Drag in Bird Dog Position x 5 each side 10 Minutes Squat, Hand Walk,
Hindu Squats x 5 Hindu Push Ups or Rocking Push Up x 5 5 Minutes Frog Jump x 10 yards Cross Crawl, Lateral Cross
Head Nods Up and Down x 20 Head Nods Side to Side x 10 each direction Rocks Forward and Back x 20 Rocking in Circles
Do 50 reps of each exercise before moving on to the next one. Push Ups Dead Bugs Squats Renegade Rows Bird Dogs Swings
Get Up Press x 3 Squat x 3 Swings x 10 Finish Get Up 10 Minutes Burpee and Push Up/Row Mountain 1-10-1 Either Finish
Box pistols/SL Squats and push press x 10 minutes – perform 3 pistol squats on a box (assisted if needed) per leg, then perform
When we were young, we had an endless supply of energy, and we could eat almost anything we wanted. We laughed a lot, and we played hard. We were carefree and full of life; we never thought twice about the way we looked or what size we were. Those “good old days” don’t have to be gone. We can bring those days back and return to the way we were; energetic, joyful, and full of life.
