FULL BODY POWER + CONDITIONING

Functional Strength Training

Full Body HIIT

30 min Focus Flow: For Runners with Kirra Michel

10 min Bodyweight Strength with Adrian Williams

Warm up
1. Cat + Cow
2. Bird Dog
3. Superman
4. Plank tap
5. Up down dog
6. World’s greatest
7. T, Y, W
8. Chest fly opener

CIRCUIT x 4
1. Lat pull down, 10 reps
2. Push up, 10 reps
3. Bench decline sit up, 15 reps

CIRCUIT x 4
1. Bent over row, 10 reps 
2. Chest press, 10 reps 
3. Overhead march, 20 reps 

CIRCUIT x 4
1. Upright row, 10 reps 
2. Bicep curl, 10 reps
3. Plank march
4. Rest

EMOM x 4
1. Incline press, 10 reps

EMOM x 4
1. 3-point row, 8 reps each arm

EMOM x 4
1. Renegade row + tuck up
2. Skull crusher + bicycle 
3. Hammer curl + mountain climber

Core - 30 sec each, 5 mins
1. Table top crunch 
2. Dead bug
3. Roll up
4. Leg lift
5. Hollow
6. Heal tap
7. Oblique crunch
8. Oblique crunch
9. Side plank
10. Side plank

Top Sports

Noah Gallico

Back/Bicep/Chest/Tri + Core

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FULL BODY POWER + CONDITIONING

Functional Strength Training

Full Body HIIT

30 min Focus Flow: For Runners with Kirra Michel

10 min Bodyweight Strength with Adrian Williams

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