Bronze Membership

Exercise demonstration videos can be found at the bottom of this page.

October 2023 Workouts

Week 1

  • Creeper Walks 3 x 10

    Seated Soleus Raises 3 x 10

    Single Leg Pass Through 3 x 10

    Banded Lateral Bear Crawls 3 x 10

    Mountain Climbers 3 x 15

  • Kneeling Ankle Mobility 3 x 10

    Bear Pose Shoulder Slides 3 x 10

    RDL With Weight / RDL Taps 3 x 10

    Bear Crawls 3 x 10

    Dead Bug + Band Pull 3 x 8

  • Creeper Walks 3 x 10

    Seated Soleus Raises 3 x 15

    RDL With Weight / RDL Taps 3 x 10

    Swimmers 4 x 12

    Single Leg Pass Through 3 x 10

  • Kneeling Ankle Mobility 3 x 10

    Bear Pose Shoulder Slides 3 x 10

    Double Kettlebell Split Squats 2 x 15

    Open Books 3 x 12

    RDL With Weight / RDL Taps 3 x 8

    Weighted Reverse Lunge 3 x 8

  • Creeper Walks 3 x 10

    Single Leg Pass Through 3 x 15

    Seated Soleus Raises 3 x 8

    Dead Bug + Band Pull 3 x 12

    Banded Lateral Bear Crawls 3 x 10

    Lunge Rockers 3 x 8

Week 2

  • Open Books 3 x 10

    Bear Pose Shoulder Slides 3 x 10

    Double Kettlebell Split Squats 3 x 10

    Kneeling Ankle Mobility 3 x 10

    Rear Elevated Lateral Hops 3 x 15

  • Lateral Creeper Walks 3 x 10

    Split Stance Rotation Ball Toss 3 x 10

    Banded Lateral Bear Crawls 3 x 10

    Supine Scorpions 3 x 10

    Dead Bug + Band Pull 3 x 8

  • Open Books 3 x 10

    Bear Pose Shoulder Slides 3 x 15

    Rear Elevated Lateral Hops 3 x 10

    Lateral Bound Taps 3 x 12

    Down Dog to Push Up Position 3 x 10

  • Lateral Creeper Walks 3 x 10

    Banded Lateral Bear Crawls 3 x 10

    Paloff Press 2 x 15

    Split Stance Rotation Ball Toss 3 x 12

    Lateral Hops + Tap 3 x 8

    Goblet Squats 3 x 8

  • Double Kettlebell Split Squats 3 x 10

    Lower Trunk Rotations 3 x 15

    Rear Elevated Lateral Hops 3 x 8

    Seated Box Jumps 3 x 12

    Single Leg Eccentric Squat 3 x 10

    Lateral Bound Taps 3 x 8

Week 3

  • Quad Nordics + Band 3 x 10

    Forward Lunge Taps + Hop 3 x 10

    Creeper Walks 3 x 10

    Single Leg Pass Through 3 x 10

    Banded Lateral Bear Crawls 3 x 15

  • Kneeling Ankle Mobility 3 x 10

    Bear Pose Shoulder Slides 3 x 10

    Single Leg Eccentric Squat 3 x 10

    Double Kettlebell Split Squats 3 x 10

    Goblet Squats 3 x 8

  • Creeper Walks 3 x 10

    Single Leg Pass Through 3 x 15

    Banded Lateral Bear Crawls 3 x 10

    Quad Nordics + Band 3 x 12

    90 Degree Wall Sit 3 x 10

  • Kneeling Ankle Mobility 3 x 10

    Bear Pose Shoulder Slides 3 x 10

    Paloff Press 2 x 15

    RDL With Weight / RDL Taps 3 x 12

    Scapular Push-Ups 3 x 8

    Banded Dead Bugs 3 x 12

  • Creeper Walks 3 x 10

    Single Leg Pass Through 3 x 15

    Forward Lunge Taps + Hop 3 x 8

    Banded Lateral Bear Crawls 3 x 12

    Single Leg Eccentric Squat 3 x 10

    Split Stance Rotation Ball Toss 3 x 8

Week 4

  • Lateral Bound Taps 3 x 10

    Bear Pose Shoulder Slides 3 x 10

    Double Kettlebell Split Squats 3 x 10

    Rear Elevated Lateral Hops 3 x 10

    Single Leg Pass Through 3 x 15

  • Lateral Creeper Walks 3 x 10

    Banded Lateral Bear Crawls 3 x 10

    3 Way Heel Elevated Toe Taps 3 x 10

    Split Stance Rotation Ball Toss 3 x 10

    Goblet Squats 3 x 12

  • Single Leg Pass Through 3 x 10

    Bear Pose Shoulder Slides 3 x 15

    RDL With Weight / RDL Taps 3 x 10

    Scapular Push-Ups 3 x 12

    Seated Box Jumps 3 x 10

  • Kneeling Ankle Mobility 3 x 10

    3 Way Heel Elevated Toe Taps 3 x 10

    Paloff Press 2 x 15

    Heel Elevated Heel Taps 3 x 12

    Lateral Hops + Tap 3 x 8

    Lateral Creeper Walks 3 x 8

  • 90 Degree Wall Sit 3 x 10

    Double Kettlebell Split Squats 3 x 15

    Scapular Push-Ups 3 x 8

    Dead Bug + Band Pull 3 x 12

    Side Plank Band Rows 3 x 10

    Rear Elevated Lateral Hops 3 x 8

Exercise Video Links

ANKLE

Medicine Ball 12 and 2's

Medicine Ball Step Down + Rotational Throw

Ladder Series

Lateral Bound Taps

Single leg Lateral Hops

Kneeling Ankle Mobility

Machine Gun Drill + Twists

Bilateral Heel Raises

Split Stance heel Raises

Single Leg Heel Raises

Single Leg Eccentric Heel Raises

Single Leg Pass Through

Creeper Walks

3 Way Heel Elevated Toe Taps

Lateral Creeper Walks

Seated Soleus Raises

CHEST

Tempo Barbell Bench Press

Dumbbell Bench Press

Incline Bench Press

CORE

Bird Dog Rows

Paloff Press

Medicine Ball Step Down + Rotational Throw

Bear Crawls

Dead Bug + Band Pull

Hip CARS + Overhead Kettlebell Hold

Mountain Climbers

Bear Crawl Drag Through

Banded Dead Bugs

Landmine Squat to Overhead Press

Side Plank

Rotational Side Plank+Ball Toss

Split Stance Rotation Ball Toss

Squat To Overhead Press

Side Plank Band Rows

Landmine Windshield Wipers

Stir the Pot

tall kneeling pallof press

Banded Lateral Bear Crawls

Bear Pose Shoulder Slides

Ring Row Superman

Ring Row Snow Angels

FOOT

Single Leg Pass Through

Towel Scrunch

HAMSTRING

Plyo Ball Hamstring Curls

Single Leg Eccentric Hamstring Sliders

HIP

90 90 Hip Lifts

90 90 Hip Transitions

90 90 Hip ER Lowers

Hip CARS + Overhead Kettlebell Hold

Weighted Reverse Lunge

Banded Reverse Lunge

Split Stance Adduction Step Ins

Split Stance Adduction

Banded Partner Shuffle Explosions

Banded Lateral Hip Lift

Banded Hip Twists

Pallof Press + Lateral Hip Lift

Overhead Dumbbell Hold + Leg Lift

Banded Partner Lateral Drive

JUMPING

Seated Box Jumps

Quarter Turn Seated Box Jumps

Weighted Box Step ups

Reverse Lunge Get Ups

Box Step Hops

Weighted Reverse Lunge Get Ups

Reverse Lunge + Ball Toss

Tall Kneel to Ball Toss

Split Stance to Ball Toss

Double Split Squat to Ball Toss

KNEE

Quad Nordics + Band

Banded Fast Feet + Single Leg Deceleration

Single Leg Sit Downs With Yoga Ball

Single Leg Eccentric Sit Downs

Medicine Ball 12 and 2's

Medicine Ball Step Down + Rotational Throw

Heel Elevated Heel Taps

Medicine Ball Overhead Wall Sit

Double Tempo Split Squat

Goblet Squat with Heel Elevated

Lateral Bound Taps

Lunge Rockers

Lateral Lunge Taps

RDL With Weight / RDL Taps

Weighted Reverse Lunge

Single leg Lateral Hops

Single Leg Eccentric Squat

Heel Elevated Lunge Rockers

Band Assisted Split Squat Hops

Anterior Shift Goblet Squats

90 Degree Wall Sit

Goblet Squats

Single leg Heel Tap With Heel Elevated

Single Leg Skaters

Banded Reverse Lunge

Lateral Heel Taps

Rear Elevated Split Squat

Quad Set + Leg Lift

Banded Terminal Knee Extension

Landmine Reverse Lunges

Landmine Squat to Overhead Press

Lateral Snap Downs

Lateral Lunge Swing Taps

Lateral Hops + Tap

Forward Lunge Taps + Hop

Rear Elevated Lateral Hops

Split Stance Rotation Ball Toss

Squat To Overhead Press

Double Kettlebell Split Squats

Reverse Lunge Swing Through