Tuesday, June 16, 2015
Sam Fu and Blaire going head to head with 100m sprints in PCFU track class! Prehab Theraband Routine, 2 x 10 reps each Foam Roll Legs, calves, lats x 6
Monday, June 15, 2015
The 4th week of our 8 week strength cycle, we will be deloading before another 4 week phase! Matt dropping some knowledge at the PCFU Nutrition class! Prehab Bottom of
Sunday, June 14th, 2015
Prehab: Bird dogs, 10 each side Side plank, :30 seconds each 15 Scapula Push ups Super rack stretch, :30 seconds each Bottom of squat, 1 minute Warm-up: 10 Burpees 10
Saturday, June 13th, 2015
Prehab: Fire Hydrants, 10 each direction Downdog ankle stretch, 20x 10 Wall extensions Lat activations, 10 each variation 10 Wall squats Warm-up: 2 minutes Double under practice Jog 200 meters
Friday, June 12th, 2015
Prehab: Theraband routine, 15 reps each Super rack stretch, 30 seconds each Foam roll IT band, lats Monster walks, 10 each direction Warm-up: Row 200 meters 10 Burpees Run 200
Thursday, June 11th, 2015
Prehab: Wrist mobility, 1 minute Theraband routine 15-20 Scapula Push ups 1 minute Hollow hold (accumulated) Keg drill, 1 minute Warm-up: Jog 400 meters 10 Push ups 15 Hollow Rocks
Wednesday, June 10, 2015
Check out one of our Specialty Classes this week: Swim, FightFit, FastFit, VBC or Beach workout! FightFit with Alex Causey on Thursday nights at MDR! Prehab Posterior chain flossing, 2
Tuesday, June 9, 2015
Check out one of our Specialty Classes this week: Swim, FightFit, FastFit, VBC or Beach workout! Prehab Bottom of the Squat x 2 minutes Side Plank leg raises x 10
Monday, June 8, 2015
This is the 3rd week of our 8 week strength cycle. Next week will be a de-load before another hard 3 weeks! Prehab Monster Walks x 10 steps each direction
Sunday, June 7, 2015
Prehab: Monster walks, 10 each direction Posterior chain flossing, 1 minute each 1 minute Handstand hold or Plank hold 15 Scapula Push ups Gristle/Groiners, 1-2 minutes Warm-up: Jog 200
