Conditioning 2

Block 1

Weeks 1-4

Foundation Building

~10-25 min

Moderate

Find a sustainable stair rhythm.

RELEASE / GREASE / PRME - WARM UP

Warm Up

🔴 Release (Foam Roll)

Calves

x10 -15

Quads

x10 -15

Glutes

x10 -15

Thoracic Spine

x10 -15

🟢 Prime

Miniband Lateral Walk

x10 each

Glute Bridge March

x10 each

Dead Bug

x10 each

🟡 Grease

Ankle Dorsiflexion Rocks

x10

World's Greatest Stretch

x10 each

Half Kneeling Hip Flexor & Reach

x10 each

Warm Up

🔴 Release (Foam Roll)

Calves

x10 -15

Quads

x10 -15

Glutes

x10 -15

Thoracic Spine

x10 -15

🟢 Prime

Miniband Lateral Walk

x10 each

Glute Bridge March

x10 each

Dead Bug

x10 each

🟡 Grease

Ankle Dorsiflexion Rocks

x10

World's Greatest Stretch

x10 each

Half Kneeling Hip Flexor & Reach

x10 each

CONDITIONING BLOCK

The 2 minute effort should be challenging enough to warrant the 1 minute of “activity recovery”.

Steady state effort should be challenging but sustainable and not requiring any breaks.

Stair repeats

Conditioning | Stairs | Endurance

10 mins total

10 minutes

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