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Advanced Foundations Week 6, Cycle 4

DAY 1 Squat, Pushing & Pulling Complex Warm Up: A1-General Mobilization #1   B1-2 sets of Bear Walks, forward and backwards approx 20 feet B2-2×10 Lizard Crawls (static position-level 1) crawling (level 2) B3-2×10 Butt Walks Forward, backwards, right and left   Preparation: A1-2×5 Wrist Stretches  in each direction A2-2×5 Ankle Stretches and Prep in

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Advanced Foundations Week 5, Cycle 4

DAY 1 Pulling Complex, Flow & Front Squats  Warm Up: A1-General Mobilization *Bonus Indian Club Warm Up (second to last video on page)   B1-Figure 8’s with Stick, 10 feet wide, 10 feet together   C1-2×5 Diagonal Anterior Chain Stretch C2-2×5 Lizard Static Stretch   Preparation: A1-Ankle Stretches and Prep 2×5 in each direction A2-

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Advanced Foundations Week 4, Cycle 4

DAY 1 Squats & Bells     Warm Up: A1-General Mobilization *Bonus Indian Club Warm Up (second to last video on page)   B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet B2-2×5 Single Leg Anterior Chain Stretch B3-2×5 Lizard Static Stretch   Preparation: A1-2×5 Ankle Stretches and Prep in each direction A2- 2×10

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Advanced Foundations Week 3, Cycle 4

DAY 1 SLS, Rear Supports & Swings Warm Up: A1-General Mobilization #2 *Bonus Indian Club Warm Up (second to last video on page)   B1-Figure 8’s with Stick, 6 feet wide, 6 feet together   C1-2×5 Single Leg Anterior Chain Stretch C2-2×5 Lizard Static Stretch   Preparation: A1-Ankle Stretches and Prep 2×5 in each direction

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Advanced Foundations Week 2 Cycle 4

DAY 1 Pulling & Squat Complex & Long Jumps    Warm Up: A1-General Mobilization *Bonus Indian Club Warm Up (second to last video on page)   B1-2 sets of Bear Walks, forward and backwards approx 15-20 feet B2-2×5 Single Leg Anterior Chain Stretch B3-2×5 Lizard Static Stretch   Preparation: A1-2×5 Ankle Stretches and Prep in each

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Advanced Foundations Week 1, Cycle 4

DAY 1 Squat, Pushing & Pulling Complex   Warm Up: A1-General Mobilization #1   B1-2 sets of Bear Walks, forward and backwards approx 20 feet B2-2×10 Lizard Crawls (static position-level 1) crawling (level 2) B3-2×10 Butt Walks Forward, backwards, right and left   Preparation: A1-2×5 Wrist Stretches  in each direction A2-2×5 Ankle Stretches and Prep

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Advanced Foundations Cycle 4

Welcome to Cycle 4 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 3

Day 1 Beast Makers & Locomotion 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 reps each

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Advanced Foundations Week 5, Cycle 3

DAY 1 Pulling and Dead lifts 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.

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Advanced Foundations Week 4, Cycle 3

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

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