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Workout 3: Workout Overview

Livestream workout recordings

Workout 4: Workout Overview

Livestream workout recordings

Workout 5: Setting Up Soft Landing

Workout 5: Workout Format

Workout 6: Basic Running Strength and Mobility

Workout 6: Gather Your Equipment

Workout 6: Workout Format

1. Squat on Bosu

2. Supine Pike Ball Pass

3. Foward / Back Lunge with Single Leg Stance

4. TRX Squat Row

5. Rotation Cable Pulldown in Single Leg Stance

6. Squat DB Overhead Press

7. Lateral Hops Over Step / Box

8. Plank to Side Plank, stacking feet

9. Single Leg Stance, Quick Forward and Back Ankle Tubing Kicks

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Workout 6

Workout 7: The Challenge of One

Workout 7: Gather Your Equipment

Workout 7: Workout Format

1. Squat on Bosu

2. Kneeling Ball Roll Outs

3. TRX Step Back Lunge

4. Rotation Cable Pulldown in Single Leg Stance

5. Squat to Single Leg Stance with Overhead DB Press

6. Single Leg Squat Cone Touch

7. Plank on Plyo Box with Knee to Elbow

8. Step and Balance on Rocker Board

9. Windshield Wiper legs

10. Single Leg Stance Ankle Tubing, Quick Front Cross, turning 180

Repeat the circuit!

Tying it together

Well done!

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⏱Quick Version: Workout 7

Workout 8: The Hips Move You Out, the Shoulders Smooth You Out

Workout 8: Gather Your Equipment

Workout 8: Workout Format

1. Quadruped Stability Lifting Leg and Opposite Arm

2. TRX Rip Stick Jumps

3. Step Back Lunge Cable Row

4. Plank with Dumbbell Row

5. Lunge, Back Foot on Box/Bench

6. Dead Bug on Bosu, Heel Taps

7. Squat on Bosu

8. Long Arm Squat with Band / Tubing

9. Slow Walk with Single Arm Dumbbell Overhead

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Workout 8

Workout 9: Pulling In for Soft Landing

Workout 9: Gather Your Equipment

Workout 9: Workout Format

1. Hop Over Step, Single Leg Landing

2. Lateral Slide Squat - Up&Out, Down&In

3. Plank Lifting From One Knee, Alternating

4. Leg Off Step, Small Circle Hip Extension

5. Walking with Weight Overhead

6. Bridge, Rotating Pelvis Around Central Axis

7. Wall Plyo Push Off

8. Long Arm Squat with Band / Tubing

9. Dead Bug on Bosu, Heel Taps

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Workout 9

Workout 10: Smooth Hip and Shoulder Connections

Workout 10: Gather Your Equipment

Workout 10: Workout Format

1. Lateral Step Lowering, Alternating Heel Touch

2. Plank Lifting From One Knee, Alternating

3. Push Up, Alternating Legs

4. Supine Dynamic Crossover Stretch

5. Step Back Lunge to Opposite Arm Overhead Press

6. Lateral Slide Squat - Up&Out, Down&In

7. Beach V-Sit, Heel Taps

8. Long Arm Squat with Band / Tubing

9. Quadruped Opposite Arm & Leg Lifts, Rock, Switch

Repeat the circuit

Tying it together

Well done!

Let us help!

🎥 Livestream workout recordings

⏱Quick Version: Workout 10

Workout 11: Power Hike: Keeping Pace While Conserving Energy

Workout 11: Gather Your Equipment

Workout 11: Workout Format

1. Lunge, Back Foot on Box/Bench

2. High Forearm Plank with Quick Foot Taps

3. TRX Push Up Alternating Legs

4. Standing Hip Extension with Ankle Cable

5. Step Back Lunge to Opposite Arm Overhead Press

6. Supine Dynamic Crossover Stretch

7. Slide Board Lunge: Up & Out, Down & In

8. Long Arm Squat with Band, Single Leg with Toe Touch

9. Quadruped Opposite Arm & Leg Lifts, Rock, Switch

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 11

Workout 12: Restore the Springs: Quick Feet and Limber Legs

Workout 12: Gather Your Equipment

Workout 12: Workout Format

1. Four Way Hip with Tubing on Ankle

2. Mountain Climber Plank Switching Feet

3. TRX Row

4. Plank Quick Hand Lifts / Taps

5. Walk with Weight Overhead

6. Lunge, Foot on Bench, Shoulder db

7. Squat on Inverted Bosu

8. Running Man with Back Leg Spring

9. Med Ball Toss and Catch Sit Up

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Workout 12

Workout 13: Smoothing Out: Rotation and Hips

Week 13: Gather Your Equipment

Week 13: Workout Format

1. Lunge, Back Foot on Box/Bench

2. Plank to Side Plank Rolling Hips and Feet

3. Push Up, Alternating Legs

4. Standing Hip Extension with Ankle Cable

5. Step Back Lunge to Opposite Arm Overhead Press

6. Windshield Wiper Legs with Arm Reach

7. Slide Board Lunge: Up & Out, Down & In

8. Long Arm Squat with Band, Single Leg with Toe Touch

9. Kneeling Ball Roll Out with Rotations

Repeat the circuit

Tying it together

Well done!

Let us help!

🎥 Livestream workout recordings

⏱Quick Version: Workout 13

Workout 14: Fine Tuning Control = Balance

Workout 14: Gather Your Equipment

Workout 14: Workout Format

1. Slide Board Quick Lateral Lunges

2. Plank to Star

3. Squat on Bosu, Holding Stability with Closing Eyes

4. Standing Hip Extension with Ankle Cable

5. Step Back Lunge to Opposite Arm Overhead Press

6. Windshield Wiper Legs with Arm Reach

7. High Forearm Plank with Quick Foot Taps

8. 4-Way Ankle Stability using Band/Tubing

9. Kneeling Ball Roll Out with Rotations

Repeat the circuit

Tying it together

Well done!

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⏱Quick Version: Workout 14

Workout 15: Restoring Mobility

Workout 15: Gather Your Equipment

Workout 15: Workout Format

1. Marching Bridge

2. Step Back Lunge to Stand, Tubing on Back Ankle

3. Mountain Climber Slides, Long & Slow

4. Step Back Lunge Cable Row

5. Plank to Star

6. Squat on Bosu, Holding Stability with Closing Eyes

7. High Forearm Plank with Quick Foot Taps

8. Kneeling on Ball, Small Squats

9. Supine Crossover Stretch, Alternating Sides

Repeat the circuit

Tying it together

Well done!

Let us help!

⏱Quick Version: Workout 15