Balance - Sample
DAY 1
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Core - 3 Rounds

20” on – 5” Rest

 

SL Tall Boat Hundred

Bridge Marching

One side Bird Dog – Arms and Legs

Other Side Bird Dog – Arms and Legs

Program #1

4 Rounds


300m Run/Row – 20 Cals
10 Russian KB Swings
10 Squats (TRX/AIR/KB)


*Moderate Pace

Balance 

5 T’s – 5 Y’s on TRX
5 Weighted Barbell Wrist Roll Ups
10 SL Weighted Calf Raises on Plate
5 SL Bench Stand Up (ea)

DAY 2
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Warm-up (10 min)

2:00 of Cardio

Then 3 Rounds of:

10 Push Ups

10 In & Outs

10 Squat to Box

Then 2:00 of Cardio

1 Round of: 10 of each

10 PVC Pass Throughs

Scorpion Twists or PVC Twists

Spiderman

Side Lunge

Sampson Stretch

Core #2 – 2 RDS

20” ON – 5” REST 

SL Low Boat Hold

Table top Hold – Hundred

Cross Patterning

Table Top Small Crunch

Program #1

2 Rounds


15 Calories or 200m Run
15 DB or PVC Thrusters
15 Bench Overs
15 DB SA Clean and Press (R+L=1)


*Calories and Bench Overs Should be a sprint.

Balance 

30” Wall sit

Plank with Wall Ball Roll

SL Ball Bounce

3 Agility Ladder (Icky Shuffle)