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ONLINE TRAINING TRIAL CLASSES

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Below is a sample workout of our Adult Fitness At Home program, as well as a sample of our Athletic Development At Home program.  These programs are designed to be done at home with little to no equipment.   You can follow the video or go at your own pace with the mobile-friendly workout plan!  If you like what you see, click here to sign up for the whole program.

Looking for something more customized?  Contact us to discuss custom workout plans and personal training.

SAMPLE ADULT FITNESS WORKOUT

Follow along with a trainer up to the Strength Series.  For the Strength Series, watch the demo of each exercise then pause and complete at your own pace.

TSP Adult Fitness Workout (Strength) Monday #1
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If you have any questions on how to do the exercises properly, click  the links on the exercises or category titles for a demonstration. 

Warmup

(​Stationary)

  1. Standing ankle rocks (x10)

  2. Down dog to Pigeon (x8x2s)

  3. Quad. Straight leg rock back (x8ea) 

  4. Supine reach through figure 4 hip rotator stretch (x3x5s ea) 

  5. Spiderman to Thoracic Reach (towards knee only) (x3 ea)

  6. Side Plank Leg Lifts (x 8ea)

  7. Lying Bridge Lift (2 reps at a time x8)

  8. 1-leg Stride RDL (x5ea)

  9. Deep Squat Progression (2 way reach) (x6)

Mobility

(ea. should be done for 8-10 reps for 1-2 rds)

  1. Ankles (standing ankle circles)

  2. Sh./ Thorac (quadruped Thoracic rotation, Cross body Shoulder/ behind the head shoulder)

  3. Hips (Hip Circles/ ARW Lunge)

Core

(ea. should be done for 8-10 reps for 2-3 rds)

1a) Side plank straight arm abductions

1b) High Prone leg Lifts

 

2a) Bird Dog (eyes closed)

2b) Leg Lifts

 

3a) Roll Outs

3b) Plank Touches

Strength Series

(3-4x per grouping of exercises)

A1) Squat to O.H. press x 8

A2) Dead Bug x 8(e)

A3) Push up (hand release) x8-10

 

B1) Side Lunge to chest press x 6-8 (e)

B2) Single Leg RDL (eyes closed) x8 (e)

 

C1) Side Plank x :30 (e)

C2) Line Hops (30 f+b, 30 s+s)

 

Finisher

10-15 min run outdoors

SAMPLE ATHLETIC DEVELOPMENT WORKOUT

Follow along with a trainer up to the Strength Series.  For the Strength Series, watch the demo of each exercise then pause and complete at your own pace.