Day 1 Movement Preparation Workout 1.5 mile run Forward Plank 1:00 hold Side Planks :30 each side Frog Squat :30 seconds Set of 4 rounds Elbows to knees 15 reps Broad Jump 10 reps Pull-ups 5-10 reps Push-ups 10 reps Skaters 10 reps (each leg, 2 count) 1.5 mile run...

Day 1 Movement Preparation Workout 1.5 mile run Set of 6 rounds Push-ups 15 reps Squat Thrusts 15 reps Sit-ups 15 reps Mountain Climbers 15 reps 100 yd. run 1.5 mile run Post-workout regeneration Day 2 Movement Preparation Workout Set of 2 rounds Forward Plank 1:00 Side Plank :30 sec...

Day 1 Movement Preparation Workout 1.5 mile run Set of 8 rounds Push-ups 10 Squat thrusts 10 Sit-ups 10 Mountain Climbers 10 Set of 2 rounds Forward Plank :30 seconds Side Plank :30 seconds each side Frog squat :30 seconds Hand Gripper 5 reps/Hold for 10 seconds each rep 1.5...

Day 1 Movement Preparation Workout Assessment test: 2 minute timed push-ups 2 minute timed sit-ups 40 yd. sprint 3.0 mile run Post-workout regeneration Day 2 Movement Preparation Workout 1 Mile Run Max pull ups Set of 6 rounds Push-ups : 10 reps Squat Thrusts : 10 reps Sit-ups : 10...

Day 1 Movement Preparation Workout 1.0 mile run Forward Plank 1:00-1:30 hold Side Plank 1:00 hold each side Frog Squat 1:00 hold 1.0 mile run Set of 4 rounds Hand release Push-ups 10-15 reps Pull-ups 8-10 reps Crunches 20-30 reps Rest 2:00 1.0 mile run Post-workout regeneration Day 2 Movement...

Day 1 Movement Preparation Workout Set of 4 rounds Pull-ups 3-5 reps Air Squats 10 reps Skaters 10 reps Farmers Carry 50 yds. Crunches 10 reps 2.0 mile run Post-workout regeneration Day 2 Movement Preparation Workout Set of 10 rounds Push-ups 10 reps Squat Thrusts 10 reps Sit-ups 10 reps...

Day 1 Movement Preparation Workout 3.0 mile run Set of 8 rounds Push-ups 25 reps Squat Thrusts 25 reps Sit-ups 25 reps Mountain Climbers 25 reps 100 yd. run Post-workout regeneration Day 2 Movement Preparation Workout Set of 5 rounds Air Squats 25 reps Burpees 25 reps Rest 2:00 Crunches...

Foam Roller GPS or pedometer to measure running Band for stretching Running shoes Pull up band Hand Gripper 25 pound dumbbells or kettle bells for farmer’s carry (one side each)

Calf Calf (Roller) Glute Groin Groin (Roller) Hamstring Hamstring (Roller) Hip External Rotator Hip Flexor IT Band IT Band (Roller) Lats Middle and Upper Back Middle Back Post-Workout Card Quadriceps Quadriceps (Roller) Quadruped Thoracic Spine Rotator Cuff Triceps Calf Starting Position: Lying on your back with the resistance band wrapped...

Ankles-Hips-Shoulders Starting Position: Left knee bent at 90 degrees, with foot flat on the ground. Right knee is on the ground with foot flexed and arms down at your side. Lean forward slightly and raise hands to back of head, with palms facing forward. Twist to the left, pause, twist...