Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for this week: This week, we train 5 sets x 6 reps. These are low reps, so […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes Lateral Band Walks – 20 reps per side Bodyweight Squat Jumps – 15 reps Jessie’s tips for this week: This week, we train 5 sets x 6 reps. These are low reps, so push yourself and review your notes to determine if you’re ready to progress. […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for this week: This week, we train 5 sets x 6 reps. These are low reps, so […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for this week: This week, we train 5 sets x 6 reps. These are low reps, so […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes External Hip Rotation – 15 – 20 per side Lateral Band Walks – 15 – 20 “steps” per side Jessie’s Tips for this week: This week we’re shifting into a 4×10 structure with 40 total reps per exercise. This is one of my favorite sweet spots […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s Tips for this week: This week we’re shifting into a 4×10 structure with 40 total reps per exercise. […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes Lateral Band Walks – 15 – 20 per side Fire Hydrants – 15 – 20 per side Squat to Stand – 10 – 15 reps Jessie’s Tips for this week: This week we’re shifting into a 4×10 structure with 40 total reps per exercise. This is […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s Tips for this week: This week we’re shifting into a 4×10 structure with 40 total reps per exercise. […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes External Hip Rotation – 15 reps per side Lateral Band Walks – 15 – 20 per side Bodyweight Squat Jumps – 10 reps Jessie’s tips for today’s workout: This week we’re shifting into 3 x 12 – 12 reps to dial in control and form. 12 […] [...]

Warm Up: 5-10 minute cardio or 200 jump ropes 10 SA Arm Circles each direction (20 total p/side) 15 Wall Pushups (you can make these dynamic by pushing off and away from the wall each rep) Jessie’s tips for today’s workout: This week we’re shifting into 3 x 12 – 12 reps to dial in […] [...]