SUNDAY WORKOUTS

Fit for tomorrow brought to you by Jennifer Crawford Power! 50 Alt. DB Snatches for time (25-35#/40-50#) REST 6-8:00 30 DOUBLE DB Clean and Overhead (25-35’s/40-50’s) 5:00 caps for both workout sections and rest up to 8 minutes between sections so you can give full effort on both pieces… Use

SATURDAY WORKOUT

“Pride” Accumulate 1969 reps using any of the following: Cardio Calories Air Squats Push Ups (Knee PUs) Plate Rows (25/45#) Plate Deadlifts (25/45#) AbMat Reverse Sit Ups or Regular Sit Ups No more than 50 reps at a time on any given spot with a 10 rep minimum per set…

WEDNESDAY WORKOUT

AT HOME WARM UP: Try to do barefoot General Full Body for 2-3 mins Single side ankle mobility work for 1-2:00/side Lat Stretch + All 4s Breathing x 5 reps Roller/Med Ball Open Book x 5ea Active Lunge Hip Stretch + Reaches x 1:00ea Wall Slide until burn keeping shoulders

THURSDAY WORKOUT

AT HOME WARM UP: Cardio for 5:00 (any combo) Wall Calf Stretch x1:00 Tempo single leg calf Raises with slow negative for 10 per side (3 sec lowering) Splits Stretch x 1:00 ea side Backward Hurdle Walk plus Toe Touch balance x 5ea (Try to hold balance point for 3

WEDNESDAY WORKOUT

AT HOME WARM UP: 50 Jumping Jack’s (All angles) 20 Lunges (All directions) 10 Toe touches/walk outs (Change feet width) Double arm Lat stretch + all 4s rounding X 5 total Open book x 5ea with object under knee Floor chest stretch x 5ea Push up and Oh hand walks

SATURDAY WORKOUT

AT HOME WARM UP: Jump Rope and/or Jog for 2-3:00 Wall Calf Stretch for :30-1:00ea Tempo Calf Raises for 10-15 reps Lunge and Reach & Elbow 2 Instep x 3-5ea Sumo stance hand walks x5 Clock Push Ups + Rotation of each PU (Do PU at 12/3/6/9 o’clock) Leg Kicks

FRIDAY WORKOUT

AT HOME WARM UP: General upper body w/ emphasis on chest and lats All 4s rounding/extension/rotation x 1-2:00 Floor Wrist Stretch x 1:00 Floor Lat and Chest Stretching x 5ea Wall Slides or Floor Angels until burn Push Up Hand Walk + Rotation and Reach for 3-5 reps Lunge and

THURSDAY WORKOUT

AT HOME WARM UP: 3-5:00 Cardio Warm Up (Mix in the two cardio options you plan to do for the workout) Wall calf stretch x 1:00-2:00 Tempo calf Raises x 10 (hold top and down slowly) Split stretch x 1:00 each side (Find your tight corners) Backward Hurdle Walk +

WEDNESDAY WORKOUT

AT HOME WARM UP: General Full Body for 2-3:00 (Feel stuff out so you can address in items to follow) Lunge and Reach/Elbow 2 Instep Holds x 3 spots for 10-15 secs each Tempo Split Squats x 5 ea (Keep back hip tight) Doorway Lat Stretch x5ea Doorway Chest Stretch

MONDAY WORKOUT

AT HOME WARM UP: 2-3:00 of Cardio Warm Up Active Hip Stretch + Rotation/Reach x 1:00ea Single Leg RDL x5-10ea (Until hip burn with no weight, but try to balance) All 4s breathing + Extension & Rotation x 1-2:00 Wider stance overhead hand walks x 5 Forward and Bkward Hurdle

FRIDAY WORKOUT

AT HOME WARM UP: General total body for 2-3:00 (Arm circles, swings, hugs, side reaches, toes touches, all kinds of Lunges) All 4s Rounding and Extending + Rotations Floor Lat and Chest Stretch x 5ea Lunge and Reach + Elbow 2 Instep X 3ea DB/KB/Object Deadlifts x 10 OH hand

THURSDAY WORKOUT

AT HOME WARM UP: 3-5:00 Easy Cardio Warm Up (Mix between two cardio options if you can) Split Stretch for 1-2:00 per side Backward Hurdle Walk into Opposite Toe Touch BALANCE x 5ea (Try not to touch your other foot down for all 5 reps) Lateral Lunge x5ea way Forward

MONDAY WORKOUT

AT HOME WARM UP: 400m Run Splits Stretch x 1-2:00 each Tempo Split Squats x 5-10ea (Down for 3-5 secs each rep until it burnnnns) Doorway Chest Stretch x:30-1:00 ea Multiple Direction Hand Walks x 10 total (Lateral, forward and back & clock walks) Reverse Lunge & Reach + Elbow

FRIDAY WORKOUT

AT HOME WARM UP: Any cardio for 2-3:00 (Get a little out of breath by the end) Wall Hip Flexor Stretch x 1-2:00 each Single KB or DB Deadlift x 15-20 (Really feel your hips and hamstrings) Wall or Stair Calf Stretch x :30-1:00 total Leg Cradle + Lat Lunge

THURSDAY WORKOUT

AT HOME WARM UP: General Whole Body for 2-3:00 (Arm circles, swings, hugs, hip circles, toe touches, lunges in all directions) Lunge Stretch + Upper Back Rotations (Arms behind head & rotate towards the front knee) x 5-10ea side Flagpole Lat Stretch using a hallway opening or door jam x

WEDNESDAY WORKOUT

AT HOME WARM UP: Cardio for 2-3:00 All 4s Breathing with Rounding/Extending/Rotation x 1-2:00 Any hanging or lat stretch for :30 or 10 reps Floor Chest Stretch x :30ea Forward Hurdle Walk into Lunge & Reach X 3ea Wider stance Push Up HW x 3 total Backward Hurdle Walk into

MONDAY WORKOUT

AT HOME WARM UP: 300m Shuttle Run Split Stretch + Reach x 1-2:00/side Floor Lat and Chest Stretch x 5ea Backward Hurdle Walk + Toes Touch BALANCE (Touch hand to opp foot) x 5ea Wall Slides until Burn x 1-2:00 total (Keep back flat and head, elbows & arms on