CAP Masters

Paid membership content

Monday, 102218

Prep 1-2 mins rolling out triceps 1-2 mins rolling out quads 1-2 mins rolling out glutes 1-2 mins rolling out lats # Activation 12 Single leg banded hip flexor pulls **each **https://www.youtube.com/watch?v=drh1C9wVVYI 10 glute bridges 5 single leg glute bridges **each 12 banded face pulls w/pause # Warm-up 500m row w/damper @10 – 3-5 strict …

Monday, 102218Read More »

Friday, 101918

  Prep 1-2 mins rolling out scaps 1-2 mins mashing out traps 1 min Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 600m row **increase pace every 200ms – 3 min bike :30 hard/:30 legs only – 20 Mountain climbers 15 supermans 15 hollow rocks 10 air squats w/3 sec count down # Warm-up 8 alt …

Friday, 101918Read More »

Tuesday, 101618

    Prep 2 min bike @70% 4 mins of dynamic movement @walking pace # Activation 2 min bike @ @80% 4 mins of dynamic movement @running pace # Warm-up 3 Rounds 8 air squats 6 box jumps **stepping down 4 BB Push presses w.pause @top # Mobility :45 sec Banded OH/shoulder distraction **https://www.youtube.com/watch?v=-cUJpz5aGCI :30 …

Tuesday, 101618Read More »

Friday, 101218

  Prep/Activation 500m row 20 Mountain climbers 15 Jumping jacks 10 burpees stepping down & up 5 inch worms 500m row 20 supermans 15 hollow rocks 10 lunges w/elbow to the 10 air squats w/3 sec count down # Warm-up 3 Rounds :15 sec bike sprint 5 burpee + jumping air squat 3-5 strict chin-ups …

Friday, 101218Read More »

Scroll to Top