zia

12/06/2017

Encinitas – Group Class Warm-up Run 200m 4 Inch Worm 20 Barbell Good Morning (leave bar out) 30 sec Pigeon on each side 30 Arch Rock 20 sec Reverse Table Top Hold Review Bar Positions with coach for today’s strength… Read more »

12/05/2017

Encinitas – Group Class Warm-up Run 200m 6 Sampson Stretch 50′ Banded Side Lunge each direction (get low, bands just below knees) 20 Banded Glute Bridge 20 Banded Clam Shells 5 min of Mobility Pigeon Couch Glute Smash Strength Nine… Read more »

12/04/2017

Encinitas – Group Class Warm-up Run 200m 4 wall walk up 10 Push Up 20 Y out 10 KB or DB Windmill each side 5 min Mobility 1 min Figure 4 Lacrosse Ball Glute Smash 1 min Ankle Mobility (if… Read more »

12/03/2017

Encinitas – Group Class Warm-up Run or Row 400m 50′ banded side lunge each side 20 Banded Air Squat 20 BB Glute Hip Bridge (leave bar out) 2 Rounds 30 sec Parallete L-sit/ tuck hold 25 Hollow Rocks 20 V… Read more »

12/02/2017

Encinitas – Group Class Warm-up Run 200m 4 Sampson Stretch 10 Push Up 10 PVC Pass Thru 10 OHS 10 Tall Jerk Burgener Warm Up Pick 4 Mobility movements 1 min Ankle Mobility 1 min each leg Pigeon or Couch… Read more »

12/01/2017

Encinitas – Group Class Warm-up Run 200m 4 wall walk up 20 Y- out 10 DB Windmill each side 10 Renegade Row 5 min mobility Pec smash Banded Shoulder Stretch Foam Roll (Smash) Lats Strength Continue Cycling through Rounds for… Read more »

11/30/2017

Encinitas – Group Class Warm-up Run 200m 4 Sampson Stretch 15 KB Goblet Squat 30 secFront Rack KB Squat Hold 20 BB Good Morning 20 V UP 20 sec Arch Hold 5 min Pick 4 Mobility movements 1 min Ankle… Read more »

11/29/2017

Encinitas – Group Class Warm-up Run 200m 10 Scapular Push Up 10 Push Ups 10 Diamond Push Ups 30 V Ups 20 Floor Wipers Mobility Lacrosse Ball to Traps and Chest Banded Shoulder Stretch Shoulder Smash with Lacrosse Ball Foam… Read more »

11/28/2017

Encinitas – Group Class Warm-up Run 200m 4 inch worm 50′ walking lunge 30 sec Reverse table to hold 30′ HS walk or 30 HS Hold 20 Y OUT Mobility Banded Shoulder Stretch Foam Roll Lats Smash Traps Smash Pecs… Read more »

11/27/2017

Encinitas – Group Class Warm-up Run or Row 400m 50′ banded side Lunge 20 Banded Air Squat 10 BB Good Morning 20 BB Glute Bridge (leave bar out) 20 Clam Shells 5 min of Mobility Foam Roll with thoracic extension… Read more »