PCF University – AcroYoga Inversions

AcroYoga Inversions Coached by Elizabeth Burriss Wednesdays at 8pm at our Venice location from Sept. 21st – Oct 12th Cost is $65 Register Here   In PCF University AcroYoga Inversions, you will

End of the Month

Friday, January 31, 2014 Prehab: Gristle/GroinersHip Extension w/band Warm Up: 2 Rounds: 10 Wall Squats20 PVC Dislocates10 Jumping Lunges (alt)15 Hollow Rocks Classic Strength 4 Rounds: 8 Back Squat, quick

Accelerated Learning and EIE

Friday, January 24, 2014 Prehab: Hip Extension w/bandFoam Roll Hip Flexor/Quads Warm Up: 2 Rounds: 200 meter Run20 Bird Dogs20 Jumping Lunges (10 each side)10 T-Push Ups Classic Strength: Back

EIE Workout and Potluck Tomorrow

Click HERE for the EIE Challenge Google Doc and fill in your 6 week goal, results of today’s workout and any notes you feel necessary. Friday, January 17, 2014 Prehab: Tricep mashWrist

A Few Tips for EIE

Friday, January 10, 2014 Prehab: Keg DrillExternal Rotation w/therabandOH Band distraction Mobility: 400 meter Run10 Wall Squats Perform unbroken with pvc, or any weight barbell: 10 Good Mornings10 BtN Snatch

Goals and Love

Friday, January 3, 2014 Prehab: Foam Roll lower back Shoulder Circles w/theraband Posterior Chain Floss Warm Up: 2 Rounds: 400 meter Jog 20 Bird Dogs 8 Burpees Strength 4 Rounds:

It’s Friday Y’all

Friday, Decmber 27, 2014 Prehab: Keg DrillExternal/Internal Rotation Warm Up: 400 meter Run10 Wall Squats Perform unbroken with pvc, or any weight barbell: 10 Good Mornings10 BtN Snatch Grip Press10

Planning Ahead

Friday, December 20, 2013 Prehab: DROMShoulder External RotationStep Aways w/Theraband Warm Up: 400 meter Run20 Grasshoppers10 T-Push ups10 Strict Pull ups or Ring Rows10 Good Mornings w/barbell Strength: 4 Rounds:

Do You.

Friday, December 13, 2013 Prehab: PVC DislocatesExternal Rotation w/band Warm Up: 2-4 lines, all movements are two lengths of the floor, down and back: -High leg kicks-side lunges, alternating sides-knee

A Great Human

Friday, December 6, 2013 Mobility: Posterior Chain FlossFoam Roll Posterior Chain Group Warm Up; 3 Rounds: 200 meter Run10 Push ups15 Kettle Bell Swings (light weight) Strength: 5×3 Deadlift, Heavy