All workouts can be completed on it's own for focused conditioning or combined for full body conditioning.
If you do just one, the focus will make sure that quality of movement is at its best and your body gets out exactly what is programmed.
If you do more than one, quality of movement will be impacted by quantity of movement giving the body a more general conditioning effect with what is programmed.
No matter how you choose to do these profiles, make sure that you pay attention to your form as you fatigue and never compromising the quality of work for quantity of work.
The goal of these profiles are to maintain your athleticism on your own to ensure your progressive potential when you return to team programming.
If you are not feeling well, make the smart choice to rest and recover rather than choosing to train. When in doubt, wait it out today & train even better tomorrow.
GIVE YOUR BEST TO GET THE BEST!
BASE CORE COMPLEX
Sit Up Elbow To Knee x 10
Seated IsoAb Knee To Elbow x 10
Dead Push Up x 10
Sit To Stand x 10
Rest For 60 Sec
Repeat For 3 Rounds
BASE POWER CONTRAST
V Up & Burpee Jump
Ascending Rep Count On The 60 Sec Clock
Start A 60 Sec Clock & Complete Each Rep Count
Then Rest For Remainder Of Time Before Moving On To Next Rep Count
The Goal Is To Complete All Rep Counts Inside Of 60 Sec
BASE SPEED CONTRAST
Descending Overhead 'W' Press Lunge Walk x 10
3 (+) Yard Broad Jump x 10
Rest For Remainder Of 2:00 Clock
Repeat For 5 Rounds
Start A 2:00 Clock & Complete The Indicated Work
Then Rest For The Remainder Of Time Before Moving On To Next Round
The Goal Is To Complete All Rep Counts With Broad Jumps Covering More Than 3 Yards Each Rep & Inside Of 2:00