MUSCULAR ENDURANCE

PROGRAM A

WARM UP: 1 SET

CONTROLLED ARTICULAR ROTATIONS
reps: 2 
  • irradiate 30-40% of max tension through the body
  • reset to center between reps and repeat both sides
  • 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

  • articulate through each vertebrae on the roll down 

  • take up as much space as possible

  • connect front heel to the ground throughout lunge

MOVEMENT PREP: 2 SETS

BODYWEIGHT SQUAT

reps: 20
  • pull the hips back and down
  • drive the knees apart
  • corkscrew the feet into the floor and do not let them disconnect
PLANK HOLD

time: 30 seconds
  • imagine being seven feet tall 
  • tuck the pelvis and lift through the front of the hips
  • 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
  • pull the hips back and down
  • find full extension through the front of the hips and engage the glutes in tall kneeling position
  • keep a tall spine throughout
PUSHUP
reps: 15
  • set hands just wider than shoulder distance
  • lower chest between thumbs
  • lower the body in one piece like a plank of wood
  • modify by dropping to knees or bringing hands to wall
HALF SIDE PLANK
time: 30 seconds 
  • set elbow directly under shoulder
  • lift waistline to the ceiling
  • stack hips and align them with the head and the heels 
REST: 30 seconds  

RESISTANCE: 3 SETS

REVERSE LUNGE / BALANCE
reps: 15 R/L
  • keep the torso tall throughout
  • soften both knees in reverse lunge and sink to the floor
  • press the floor away and lengthen all the way through the supporting leg
BEAST REACH
reps: 20
  • press the floor away to shift hips to heels
  • spring forward bringing knee to elbow without collapsing into one hip
  • push through both arms equally
DOWN DOG / REACH TO FOOT
reps: 20
  • lift the hips to the high diagonal
  • press through the supporting arm to stabilize shoulder
  • rotate torso and reach to opposite foot while drawing the heels to the ground
REST: 30 seconds  

CONDITIONING: 2 SETS

JUMP SQUATS
reps: 20
  • throw the arms down to propel off the ground
  • align pelvis under shoulders at the top of the jump
  • soften the knees and sink into the muscles of the legs to absorb load throughout landing 
LOADED BEAST BURPEE
reps: 10 
  • press through the arms to bring the hips to heels
  • explode forward to wide squat with feet outside of hands 
  • modify by stepping one leg forward to squat, then the other
REST: 30 seconds  
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