THRIVE PERFORMANCE TRAINING

FEBRUARY 3
rd
March 2
nd
, 2014
WORKOUT A_3_2_5_8

30 SECONDS OF EACH:
Foam Roll
Supine Arm Slide Breathers
Childs pose
Cat Cow
Open Kneeling Ankle Mobility
Kneeling Dynamic Hip Flexor Stretch w/Reach
Alternating Glute Bridge w/3 sec Hold
Alternating Pigeon
Up/Down Dog
Squat to Thoracic Rotation Extension
Band Lateral Line Stretch
Diagonal Band Walks
Fencing Stretch

60 SECONDS OF EACH:
Heidens
Spiderman Crawl /Push Up
Skip
Run Down, Backpedal Back
Side Shuffle Down, Bear Crawl Back

FIVE ROUNDS Rounds 1 & 2= 30 seconds on/15 seconds off/15 seconds between rounds
Rounds 3 & 4= 30 seconds on/30 seconds off/30 seconds between rounds
Round 5= 30 seconds on/45 seconds off

A1. Push Up w/ Slider Mountain Climber PUSH + UNILATERAL LOWER SAGITTAL
A2. Bent Over Sandbag Row Staggered Stance PULL SAGITTAL
A3. Bosu Squat Jump BILATERAL LOWER SAGITTAL +FRONTAL
A4. Sandbag Rotating Reverse Lunge UNILATERAL LOWER SAGITTAL/CORE
TRANSVERSE
A5. Superband Alphabet CORE TRANSVERSE?





COOL DOWN: Foam Roll, Bretzel, Kneeling Hip Flexor, 90/90, TRX Chest + Lats

THRIVE PERFORMANCE TRAINING
FEBRUARY 3
rd
March 2
nd
, 2014
WORKOUT B_3_2_5_8

30 SECONDS OF EACH:
Foam Roll
Supine Arm Slide Breathers
Childs pose
Cat Cow
Open Kneeling Ankle Mobility
Kneeling Dynamic Hip Flexor Stretch w/Reach
Alternating Glute Bridge w/3 sec Hold
Alternating Pigeon
Up/Down Dog
Squat to Thoracic Rotation Extension
Band Lateral Line Stretch
Diagonal Band Walks
Fencing Stretch

60 SECONDS OF EACH:
Heidens
Spiderman Crawl /Push Up
Skip
Run Down, Backpedal Back
Side Shuffle Down, Bear Crawl Back

FIVE ROUNDS Rounds 1 & 2= 30 seconds on/15 seconds off/15 seconds between rounds
Rounds 3 & 4= 30 seconds on/30 seconds off/30 seconds between rounds
Round 5= 30 seconds on/45 seconds off

A1. 1 Arm Landmine OH Press (or Squat to Press)* SAGITTAL PUSH (OR SAGITTAL PUSH +
BILATERAL LOWER SAGITTAL)
A2. Sled Push Down & Pull Back SAGITTAL PUSH + PULL/UNILATERAL LOWER
SAGITTAL)
A3. One Leg TRX Burpee* UNILATERAL LOWER SAGITTAL
A4. Ab Wheel (or Ball or TRX) Roll Outs SAGITTAL CORE
A5. Jumping Jacks BILATERAL FRONTAL

*Alternate arm/leg each round. On the 5
th
round, switch arm/leg half way through

COOL DOWN: Foam Roll, Bretzel, Kneeling Hip Flexor, 90/90, TRX Chest + Lats