THRIVE PERFORMANCE TRAINING

JANUARY 6
th
February 2
nd
, 2014
WORKOUT A_2_1_1_4

30 SECONDS OF EACH:
Foam Roll Upper Back
Snow Angels on Foam Roller
Side Lying Thoracic Windmills on Foam Roller
Dynamic Wall Hip Flexor Stretch
Prone Glute Bridge w/Thoracic Twist
Curtsy Lunge
Knee to Chest Glute Stretch to Reverse Lunge w/ Overhead Reach
Forward Lunge to Spiderman w/Thoracic Twist
Prone Back Roll to Shinbox
Inchworm into Hand Plank Position + Push Up + Hand Side Plank Reach Under Twist
Low Lateral Lunges
In-Outs
Val Slide Mountain Climber

THREE SETS* OF 30 SECONDS ON/15 SECONDS OFF WEEKS 1 & 2
THREE SETS* OF 40 SECONDS ON/20 SECONDS OFF WEEKS 3 & 4:
Squat Thrust PUSH +
Alligator Crawl CORE
TRX Row + Glute Tap PULL +
Box or Bench Jump BILATERAL LOWER SAGITTAL

Divebomber or Hindu Push Up PUSH +
TRX RIP Trainer Side Shuffle* BILATERAL LOWER FRONTAL
Fat Jump Rope + Superband Pull PULL
Deficit Rear Foot Elevated Split Squat* UNILATERAL LOWER SAGITTAL


*On third set, cue half-way point to switch sides/arms/legs










THRIVE PERFORMANCE TRAINING
JANUARY 6
th
February 2
nd
, 2014
WORKOUT B_2_1_1_4

30 SECONDS OF EACH:
Foam Roll Upper Back
Snow Angels on Foam Roller
Side Lying Thoracic Windmills on Foam Roller
Dynamic Wall Hip Flexor Stretch
Prone Glute Bridge w/Thoracic Twist
Curtsy Lunge
Knee to Chest Glute Stretch to Reverse Lunge w/ Overhead Reach
Forward Lunge to Spiderman w/Thoracic Twist
Prone Back Roll to Shinbox
Inchworm into Hand Plank Position + Push Up + Hand Side Plank Reach Under Twist
Low Lateral Lunges
In-Outs
Val Slide Mountain Climber


THREE SETS* 30 SECONDS ON/15 SECONDS OFF WEEKS 1 & 2
THREE SETS* 40 SECONDS ON/20 SECONDS OFF WEEKS 3 & 4:

Sled Pull PULL
Frog Burpee CORE UPPER LOWER
DB Clean & Press PULL + PUSH
TRX RIP Trainer Rotation Bottom of Lunge* UNILATERAL LOWER + CORE + PRESS

Renegade Row PULL + CORE
3-Way Lunge* UNILATERAL LUNGE MULTIPLE PLANES
Pull Up (assisted with Superbands) PULL
Quad Push Up Inverted Bridge BILATERAL LOWER +CORE +PUSH MULTIPLE PLANES

*On third set, cue half-way point to switch sides/arms/legs