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Subject: Advanced
Advanced Foundations Week 5, Cycle 7
Advanced Foundations Week 4, Cycle 7
DAY 1 Front Squats & Med Ball Warm Up: A1-General Mobilization #2 B1-1×10 of each Leg swings forward and back, then across the body B2-1x-Figure 8’s with Stick, 6 feet wide, 6 feet together Locomotion: 2 rounds across the room approx 15-20 feet, forward and back –Lizard Crawl or Static Lizard (10
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Advanced Foundations Week 3, Cycle 7
DAY 1 Pulling and Squats Warm Up: A1-General Mobilization #2 B1-2x Bear Walks, forward and backwards approx 20 feet B2-2×5 each leg Lizard Crawls (level 1, Static Stretch with straight back leg) or (level 2 locomotion across floor) C1-2×5 Single Leg Anterior Chain Stretch C2-2×5 Active Hangs, holding 5-10 seconds on last rep. Hold
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Advanced Foundations Week 2, Cycle 7
DAY 1 Front Squats or Alas Stone Lifts & Pushing Warm Up: A1-General Mobilization #2 B1-1×10 of each Leg swings forward and back, then across the body B2-1x-Figure 8’s with Stick, 6 feet wide, 6 feet together C1-2×5 Single Leg Anterior Chain Stretch C2-2×10 Twisting Squat Stretch Locomotion: 2 rounds across the
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Advanced Foundations Week 1, Cycle 7
DAY 1 Squat & Carry Warm Up: A1-General Mobilization #2 B1-Leg swings forward and back, then across the body C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2×5 Single Leg Anterior Chain Stretch, hold last rep for 5-10 seconds D2-2×5 Lizard Static Stretch, hold last rep for 5-10 seconds Preparation: 2-3
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Advanced Foundations Cycle 7
Welcome to Cycle 7 of the Advanced Foundations Program. Each week you will receive access to new programming. Content is slowly released this way so that you do not feel overwhelmed or try to jump ahead. For the best results from this training it is important for you to follow as many of the training
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Advanced Foundations Week 6, Cycle 6
DAY 1 Muscle ups, Uneven Kb Dead lifts & Flow Warm Up: A1-General Mobilization B1-1 sets of Bear Walks, forward and backwards approx 15-20 feet C1-Figure 8’s with Stick, 10 feet wide, 10 feet together D1-2x Hip Clocks each side E1-10 Cat & Cow F1-10 Wag the Tail Preparation: A1- Shoulder Clock Stretches 1×30 seconds
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Advanced Foundations Week 5, Cycle 6
DAY 1 Muscle Up Work, Sumo Squats & Kbs Warm Up: A1-General Mobilization B1-2×10 Hip Arc Walks forward and back B2-2×1 Ape Walk forward and back B3-2×1 Lizard Crawl (level 2) or 5 Tripod/Lizard each side (level 1) Preparation: A1-30 seconds in each position Wrist Stretches B1-10 Shoulder Dislocates (level 1) or Eagle
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Advanced Foundations Week 4, Cycle 6
Day 1 Bridging, Pancake and Pressing Handstands Warm Up: A1-General Mobilization, 10 reps of each exercise, in each direction B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet C1-2×5 Single Leg Anterior Chain Stretch, on each leg D1-10 Cat & Cow E1-10 Wag the Tail Preparation: A1-30 seconds Wrist Stretches in each positions A2- Shoulder Clock
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