Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp

OrderMobility, Activation, Movement Prep

1
Side Lying Windmill - L
2
Side Lying Windmill - R
3
Kneeling Pulsating Adductor - L
4
Kneeling Pusating Adductor - R
5
SLDL Variation - L
6
SLDL Variation - R
7
Floor Corbra
8
"Y" Squat w/ Active Hamstring
9
Reverse Lunge w/ Rotation/Reach - L
10 Reverse Lunge w/ Rotation/Reach - R
11
Inchworm w/ Hip Lunge
12
T-Rotation (Alternate)
13
Lateral Lunge w/ X-Body Squat - L
14
Lateral Lunge w/ X-Body Squat - R.
15
Plank Variation
16
Bridge Variation
Order
Core Training
Notes: 50-10 Warm Up
1A
High Plank w/ Alternate "Y" Reach
1B
Side Plank (Alternate Sides)
Order
1A
2A
3A
4A

Metabolic Resistance Training

Notes: 15-15 Tabata
Valslide Plank Alligator
KB Swing
TRX Jump Squats
Battle Ropes

Repeat Circuit - 4 Rounds (Sets)

Order
Strength Finisher
Notes:
1A
Omit

Order

Metabolic Finisher
Notes: 8-12 Sprint Finisher

Work
30sec
"

Recovery
10sec
"

Sets

Reps

Work
50s

Recovery
10s

Sets

Reps

Work
15s

Recovery
15s

Sets
4
1
1
1
1

Reps

Work

Recovery

Sets

Reps

Work
8s

Recovery
12s

Sets
12

Reps

Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp

1A

Sprints

Regeneration
SMR
Corrective Stretching
Notes:

Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp

Total Time

Track
"30-10PreWorkout"

Notes
10min

Mod
Mod
Slow
Slow
121
121
Mod
Mod
Mod
Mod
Mod
Mod
Mod
Mod
Iso
Slow
Regression

Progression

Total Time
Track
5min
50-10 Warm

Regression

Progression

Total Time
Track
Notes
20min
Tabata Revolution 15-15

High Plank
Band Pull Thru
Reactvie Jump
Alternate

Increase Reach
Increase Load
SL Jump
Dual Grip

Regression

Progression

Total Time

Regression

Progression

Total Time
Track
12min
8-12 Sprint

PHASE #2
METABOLIC - A

Track

Notes
5 min

Notes

Notes

Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp

March

Knee Tucks