With these at-home workouts, it’s important to remember to maintain balance. Since we are not providing direct instruction, we don’t know exactly what you need or how you’re doing. Provide feedback to Coach McMullen in anyway you can so we can help tailor some things to you individually.
The first workout was primarily focused on bodyweight. If you haven’t done any of those (or have slacked off a bit), I’d recommend doing them first (or again). Increase the rounds as you need to.
This week, we’re going to integrate some more functional exercises.
Warm-up
- Chest Stretch (:30-60 each)
- Lat Stretch (:30-60 each)
- Dynamic Shoulder Circuit (10-15 reps each; SLOW, deliberate movements)
- Ankle Mobs x4 each. Critical for those running more than usual.
- Chicken Wing x8 each side. Really work the T-Spine range of motion
- Centipede x8. Extend the reach as far as you comfortably can
Strength
Workout A 2-4 times through
- Push-Up x6
- Row + DB/BB/Band x6
- Hip Circuit x8
- 180 Jumps x8
- Bridge to Plank x10
- V-Ups x10 (if you can’t “V”, just do a leg lift)
Workout B 2-4 times through
- Pike Push-up x6
- Pull-Up x6
- SL Floor Bridge x8 each
- RFE Squats x8 each
- Russian Twists x10
- Side Bridge 4x ( :30 on / :10 off )
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