Train, Flow, Sprint

November Program

Day 1: Workout 1
Day 2: Rest/Flow/Sprint
Day 3: Workout 2
Day 4: Rest/Flow/Sprint
Day 5: Workout 3
Day 6: Rest/Flow/Sprint
Day 7: Workout 1

Play a Sport, Sprint or Flow on Off Days

Daily Warm Up and Cool Down:

5 minute flow

Workout 1

Downloadable PDF

3 rounds:
Tabletop Bridge x 15
Vertical Jump x 5

10-20:00 Minute Block:
90-90 Rotation x 5 breaths per side
L-Pull Through x 10
Quadruped Diagonal x 10/side
Single Leg Deadlift x 6/side

10-20:00 Minute Block:
Side Plank x :30/side
Ice Cream Maker x 5-10
Deep Lunge with Rotation x 5/side
Squat x 8

Workout 2

Downloadable PDF

3 rounds:
Down Dog Leg Raise (glute activation) x 10/side
Squat Jump x 8

10-20:00 Minute Block:
Wall Slide x 10
Handstand OR Handstand Push-up x 6 (add weight if too easy)
Single Leg Balance eyes closed x 10 breaths/side
Deadlift x 6

10-20:00 Minute Block:
Pec Stretch x 10 breaths
Row x 12
Deep Lunge with Rotation
Airborne Lunge x 5/side

Workout 3

Downloadable PDF

20 Minute Block:
Pull-Up x 5
Push-up x 10
Split Squat x 8/side