This seven step warm up will prepare you for your strength training days by increasing/improving fluid dynamics, normalizing joint stabilization through small motor unit recruitment, creating space in your joints/body so you can move better, recruiting small motor units again after an increase in mobility, exciting your muscles by quickly turning them on and off and finally using stimulation techniques to increase your sensory input so you can have more efficient outputs. Perform this warm up 1x through before moving onto your strength blocks.

This block introduces you to some important aspects of fundamental strength focusing on pulling, squatting, lunging and ground to standing movements. Focusing on improving these fundamental movement patterns while increasing your muscle endurance in these endeavors is the goal of this working block.

In an effort to encourage good recovery habits, after each workout you will be assigned self massage, breathing and mindfulness. These habits will help your body's nervous system regain balance/homeostasis and help your body recovery and prepare to take on more stress.