DAY 1 Muscle Up Work & Flow 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 Grip (level
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DAY 1 Muscle Up Work, Front Squats & 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: A1-2×10 Shoulder Dislocates (level 1) or Eagle
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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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Welcome to Cycle 6 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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DAY 1 Rings, Pause Dead Lifts Warm Up: A1-General Mobilization B1-2 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 Preparation: A1- Wrist Stretches B1-2×10 Shoulder Dislocates, Unweighted (level 1) or Weighted 2-5lbs (level 2) B2-Ankle Stretches and
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DAY 1 Rings, Squats, Conditioning Warm Up: A1-General Mobilization B1-2 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 Preparation: A1- Wrist Stretches B1-2×10 Shoulder Dislocates Unweighted (level 1) or Weighted 2-5lbs (level 2) B2-Ankle Stretches and Prep
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DAY 1 Rings, Pause Front Squats, Kb Combo Warm Up: A1-General Mobilization B1-Figure 8’s with Stick, 10 feet wide, 10 feet together C1-2×10 Shoulder Dislocates C2-2×5 Ankle Stretches and Prep in each direction D1-2 sets of Bear Walks, forward and backwards approx 20 feet D2-2×10 Lizard Crawls (static position-level 1) crawling (level 2)
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DAY 1 Rings, Squats & Double Kbs Warm Up: A1-General Mobilization #2 B1-Leg swings forward and back, then Across the body C1-Figure 8’s with Stick, 6 feet wide, 6 feet together Preparation: A1-2×10 Shoulder Dislocates Unweighted (level 1) or Weighted 2-5lbs (level 2) A2-Ankle Stretches and Prep 2×5 in each direction B1-2×5 Single
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Day 1 Bridging & Splits Warm Up: A1-General Mobilization #1 10 reps of each exercise, in each direction B1-2×1 of Bear Walks, forward and backwards approx 15-20 feet B2-2×5 Single Leg Anterior Chain Stretch, on each leg C1-30 seconds Wrist Stretches in each position C2-30 seconds Shoulder Clocks in each position D1-10 Cat & Cow
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DAY 1 Dead lifts & L-Sits Warm Up: A1-General Mobilization #2 B1-Leg swings forward and back, then Across the body C1-Figure 8’s with Stick, 6 feet wide, 6 feet together Preparation: A1-10 Shoulder Dislocates A2-30 seconds Wrist Stretches each position B1-2×5 Single Leg Anterior Chain Stretch B2-2×5 Rocking Bear (level 1) or Down
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