MUSCULAR ENDURANCE
PROGRAM A

WARM UP: 1 SET
CONTROLLED ARTICULAR ROTATIONS
reps: 2
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irradiate 30-40% of max tension through the body
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reset to center between reps and repeat both sides
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after grasping the movements well begin to pick up the pace and use the video above to decrease the time it takes to complete
RMS GREATEST STRETCH
reps: 2 R/L
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articulate through each vertebrae on the roll down
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take up as much space as possible
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connect front heel to the ground throughout lunge
MOVEMENT PREP: 2 SETS
BODYWEIGHT SQUAT
reps: 20
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pull the hips back and down
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drive the knees apart
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corkscrew the feet into the floor and do not let them disconnect
PLANK HOLD
time: 30 seconds
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imagine being seven feet tall
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tuck the pelvis and lift through the front of the hips
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press the floor away with the arms and create space between the ears and the shoulders
REST: 30 seconds
RESISTANCE: 3 SETS
SQUAT / TALL KNEELING
reps: 20
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pull the hips back and down
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find full extension through the front of the hips and engage the glutes in tall kneeling position
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keep a tall spine throughout
PUSHUP
reps: 15
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set hands just wider than shoulder distance
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lower chest between thumbs
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lower the body in one piece like a plank of wood
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modify by dropping to knees or bringing hands to wall
HALF SIDE PLANK
time: 30 seconds
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set elbow directly under shoulder
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lift waistline to the ceiling
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stack hips and align them with the head and the heels
REST: 30 seconds
RESISTANCE: 3 SETS
REVERSE LUNGE / BALANCE
reps: 15 R/L
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keep the torso tall throughout
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soften both knees in reverse lunge and sink to the floor
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press the floor away and lengthen all the way through the supporting leg
BEAST REACH
reps: 20
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press the floor away to shift hips to heels
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spring forward bringing knee to elbow without collapsing into one hip
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push through both arms equally
DOWN DOG / REACH TO FOOT
reps: 20
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lift the hips to the high diagonal
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press through the supporting arm to stabilize shoulder
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rotate torso and reach to opposite foot while drawing the heels to the ground
REST: 30 seconds
CONDITIONING: 2 SETS
JUMP SQUATS
reps: 20
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throw the arms down to propel off the ground
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align pelvis under shoulders at the top of the jump
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soften the knees and sink into the muscles of the legs to absorb load throughout landing
LOADED BEAST BURPEE
reps: 10
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press through the arms to bring the hips to heels
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explode forward to wide squat with feet outside of hands
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modify by stepping one leg forward to squat, then the other