CLICK EACH EXERCISE TO TAKE YOU TO A VIDEO DESCRIPTION
Dynamic Warm-up (SOF Website)
- Knee Hugs, Leg Kicks, Leg Cradle, Heal to Butt, Inch Worm: 5 each
- Elbow Push-ups, 1-Leg Hip Lifts: 10 each
- Spiderman’s, Rotational Stretch, Active Hamstring Stretch: 5 each
| Exercise | Sets | Reps | Regression | Notes |
| A1- ½ Kneeling Face PullA2- Front Squat (barbell or kettlbell) | 2-32-3
2-3 |
88
8 |
A2- Goblet SquatA3- No weight | |
| B1- 1-Leg Straight Leg DeadliftB2- Dumbbell Shoulder Press | 2-32-3
2-3 |
8ea.8
30-40 sec. |
B1- Kettlebell DeadliftB3- Front Plank | |
| C1- Turkish Get-upsC2- Farmers Carry
|
2-32-3 | 3ea.20-40 steps | C1- ½ TGU | |
| Metabolic Conditioning- SOF Stability Ball ComplexPerform 2-3 rounds of 10-20 reps depending on your fitness level-Stability Ball Push-ups-Stability Ball Knee Tucks-Stability Ball Leg Curls-Stability Ball Log Rolls-Stability Ball Upper-body Rotations |
If you have questions on certain exercises in this workout feel free to contact our Coaches.
