Course curriculum

  • 1

    PHASE III - FIX FIRE

    • Week 10 at a Glance
  • 2

    Week 10 - Day 1

    • F5D - Squat Jacks

    • F5D - Push-Up

    • F5D - Pulse Lunges Left and Right

    • F5D - KettleBell Swings

    • F5D - SA Dumbbell Row on Bench

    • F5D - Jack Knife Sit Ups
  • 3

    Week 10 - Day 2

    • S1 - Pelvic Tilts

    • S1 - Cat/Cow

    • S1 - Thread The Needle

    • S1 - Cervical spine Mobility drills (SAM)

    • S3 - Prone Press Up

    • S3 - Prone Cobra

    • S3 - Superman

    • S3 - Scorpion
  • 4

    Week 10 - Day 3

    • F5E - DB Deadlift

    • F5E - Face Pulls-> Raise

    • F5E - Squat to Overhead Press (Band/DB)

    • F5E - SA Bent Over Row

    • F5E - Bicycle Crunches 3x20

    • F5E - Burpees (30 sec on 30 sec off 3 rounds)
  • 5

    Week 10 - Day 4

    • S2 - Iron Cross

    • S2 - Standing Side Bend

    • S2 - Psoas Lunge Stretch

    • S2 - Hamstring Bicycle Stretch

    • S4 - Seated Scalene Stretch

    • S4 - Supine Figure 4

    • S4 - Side Lunge adductor Stretch
  • 6

    Week 6 - Day 5

    • F5A - EMOM- Everyone Minute on the Minute

    • F2 - Split Squat - Set 1

    • F5A - Plank -Shoulder Taps - Set 1

    • F5A - KettleBell Swings - Set 1

    • F5A - Prone Shoulder Press - Set 1

    • F5A - Crunches - Set 1

    • F5A - KettleBell Goblet Squats - Set 2

    • F5A - Cable Rows - Set 2

    • F5A - Dumbbell Lunge to OH Press - Set 2

    • F5A - DB Bench Press - Set 2

    • F5A - Reverse Crunch - Set 2