Mi-Edge (Dec. 5th - 29th)

Program Details:
 1 month Conditioning Program
Each week show a progression from the last.

Warm Up:
A.  Get moving right away with group activity focusing on coordination & reaction
B.  Static & dynamic flexibility with add on mobility exercises (3 planes of motion drills)
C.  Game, Challenge or New Skill  

Week 1 (Dec. 5 - 8th) A- 10mins., B- 10 mins., C- 5 mins.
Week 2 (Dec. 12 - 15th) A- 12mins., B- 12 mins., C- 3 mins
Week 3 (Dec. 19 - 22nd) A- 8 mins., B- 8 mins., C- 10 mins
​Week 4 (Dec. 26th - 29th) A- 10 mins., B- 10 mins., C- 5 mins 

Monday-
A1-  4 Single Arm DB Clean & Press 
A2 - 8 DB Dead Lifts
A3 - 12 Push Ups
A4 - 10/10 MB Lunge with Rotation
A5 - 75 Jump Rope

B1 - Sled Push 1x
B2 - 10 Hand Release Push Ups & 20 Mountain Climbers
B3- 10 Ab Roll-Outs (Ball or Rollers)
B4- 5 Strict Pull-Ups (use band if needed)  
B5 - 5/5 DB Step Ups & 5 Box Jumps 

C1 - Core Circuit

Tuesday- 
A1- 4x (Down & Back) Speed Ladder 
A2- 8 DB Dead Lift
A3- 8/8 One Arm DB Thrusters
A4- 8 Hand Release Push Ups & 16 Mountain Climbers
A5- 8/8 One Arm DB Rows

B1- Jump Rope 50 + 5 Burpees
B2- 1/2 Body Weight Get Up 5/5 
B3- 8/8 DB Curl to Push Press
B4- 8 Knee Grab Sit Ups + 8/8 Static Bear Crawl 
B5- 8/8 Box DB Step Ups

C1 - Core Cicuit

Wednesday- 
A1 - Walking Lunge w R&L Twist Stretch
A2 - 10 Hand Release Push Ups & 20 Mountain Climbers
A3- 10 Hanging Knees to Chest
A4- 5 Strict TRX Inverted Rows 
A5 - Run 2 Laps 

B1- Sled Push 1x
B2 - RFE Split DB Squat 5/5 
B3 - 12 Push Ups 
B4 -  5/5 MB Rugby Toss
B5 - 75 Jump Rope

C1-  Core Circuit 

Thursday- 
A1- Jump Rope 75 
A2- 8 Bench Press
A3- 20 Air Squats
A4- 20 Bicycle Crunches + 20 Low Back SuperMan Extensions
A5- 8 Box Jumps

B1 - Jump Jacks 50
B2 - Sit Outs 10/10 + Mi-Bug 10/10
B3 - KB Swing 20
B4 - 1 Arm DB Bench Rows
B5 - Bear Crawl 20m

C1 - Battle Ropes & Core Circuit