April 2016 Calendar

	April  2016
Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1  Workout on your own	2  Games
3  REST	4  Heavy Hitter 3	5  Slab	6  Agility 2	7  Mobility 1	8  Down to the Core	9  3 Mile Jog
10  REST	11 Routine	12 Cardio on your own	13 Heavy Hitter 1	14 Sore Ta Hard	15 Agility 2	16 1.5 Mile Run for time
17 REST	18 Off	19 Games	20 REST	21 Mobility 1	22 Heavy Hitter 3	23 Down to the Core
24 REST	25 Trojys	26	27	28	29	30

Mobility 1

Mobility 1

*roll the length of the muscle 10 times, then find the tightest point of the muscle and hold the roller/ball there for 30 seconds

SMR Quads

SMR Hamstrings

SMR Back

*Click here and scroll to bottom of page to see techniques

Hip Circles

30 times each leg

Pelvic Tilts

30 times slow and controlled

Inversion Wall Sits

*sit for 3 minutes slowly letting your hips rotate outwardly

SB Lat Stretch

15 times hold for 5 seconds

March 2016 Calendar

◄ February 2016	March  2016					April 2016 ►
Sun	Mon	Tue	Wed	Thu	Fri	Sat
		1  Heavy Hitter	2  9 x 200 m run at 29 seconds with 1:56 minutes rest	3  Roller Coaster	4 Spring Break	5 ---
6 ---	7 ---	8 ---	9 ---	10 ---	11 ---	12 ---
13 ---	14 Heavy Hitter	15 Routine	16 1.25 mile run for time	17 Running Man	18 Heavy Hitter 2	19 2 mile pace jog
20 REST	21 Double Barrel	22 Body Wait	23 9 x 200 m run at 29 seconds with 1:56 minutes rest	24 Heavy Hitter 2	25 Do a workout you enjoy	26  REST and Stretch
27 Stretch	28 REST	29 Body Wait	30 Mobility 1	31 Double Barrel	Notes:

Slab

4 sets of 10 reps each

Box Step ups

Fly trap step outs

Med ball push-ups

Seated row

Static lunges

Single leg Arnold press

*Balance on one leg!!!

Pistol squats

Finisher: 50 slow overhead squats with pole

February 2016 Calendar

	February  2016
Sun	Mon	Tue	Wed	Thu	Fri	Sat
	1 Frame	2 Agility 2	3 Stable Strength 1	4 50 yard gassers-15x	5 Are We There Yet?	6 1.5 Mile run
7 REST	8 Build	9 Up. Down.	10 Stable Strength 2	11 Rewards	12 Countdown	13 1 mile for time
14 REST	15 Foundation	16 Agility 1	17 Slab	18 1.25 mile run for time	19 Down to the Core	20  REST
21 Off day	22 3's a crowd	23 Body, Wait	24 1.25 mile run, beat last weeks time!	25 4 ROT	26 Pull up	27 50 yard sprints, 15x, jog 1 mile
28 REST	29 Times up