Body Weight Conditioning Workout

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Coach: Tennaia Knight

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Session:

1) Push up to knee tuck

2) V crunch

3) Narrow to wide jump squat

4) Renegade row

5) Mountain climbers

6) Walking double lunges

7) Russian twist

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Instructions:

40 seconds on 15 seconds off & repeat 4-6 rounds

Backpack Resistance Workout

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Coach: Jessica Rodriguez

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Session:

1) Squat

2A) Bent over row

2B) Push up

3) RDL

4A) Military press

4B) Single arm row

5) Split Squat

6A) Bicep curl

6B) Dips

7A) Crunch

7B) Russian Twist

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Instructions:

3-4 sets of 10-20 reps depending on backpack load

Dumbbell + Theraband Workout

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Coach: Matt Hanson

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Session:

1) Front Squat

2A) Chest Press

2B) Bent Over Row

3) Split Squat

4A) Single Arm Shoulder Press

4B) Single Arm Row

5) RDL

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Instructions:

3-4 sets of 10-20 reps depending on backpack load

Single Dumbbell Workout

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Coach: Frank Besim

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Session:

1A) DB Clean/Squat to press

1B) DB Sumo Pulses

1C) DB Clean & Press

1D) DB Push Up & Twist

1E) DB Cleans

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Instructions:

3-4 sets of 10-20 reps depending on DB load

Theraband Full Body Workout

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Coach: Tennaia Knight

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Session:

1A) RDL

1B) Reverse Nordics

2A) Seated Row

2B) Cross Overs

3A) Glute Bridges

3B) Abductions

4A) Overhead Tricep Extension

4B) Bicep Curls

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Instructions:

3-4 sets of 10-20 reps depending on load