Surge Elite Performance & Fitness – ENDURANCE

Warm-up

ACT: Warm-up (No Measure)

Active Stretching for 5-10 minutes, accompanied by mobility

Weightlifting

MS: Banded Bridge (Hip Lift) (12-15)

Don’t let knees collapse!

MS: Scapular Pushups (15-20)

MS: Clams OR Banded Clams (12-15)

MS: Single-Leg Reach (12-15 reps)

MS: Lunge Chop with Weighted Bar (12-15)

MS: In-and-Outs (15-20 reps)

Core

MS: Stability Ball Rollout (12-15)

MS: Pushup Progression/Regression (15-20)

MS: Hanging Knee Raises – Weighted or Unweighted (12-15)

Mobility