Training Ropes - Vimeo / YouTube

Advanced Pushups - Vimeo / YouTube

• Abdominal Pikes
• Mini Band Hip Side to Side
• Mini Band Hip Walks Side to Side
• Prone Opposite Arm / Leg Extensions
• Quadruped Opposite Arm / Leg Extensions
• Side Lying Hip Adduction (inner thigh)
• Side Lying Hip Abduction (outer thigh)
• Stability Ball Hip Extensions
• Stability Ball Knee Tucks
• Core Bracing (planks)
• Gluteal Bridges
• Single Leg Reaches
• Superman's

• Foam Rolling
• Floor Shoulder Y’s
• Ball Combo One (Y’s, T’s, Cobras)
• Shoulder External Rotations 

• Quadricep Active Side Lying Stretch
• Hamstring Supine Active Stretch
• Hip Flexor Active Kneeling Stretch

• 100 Up Minor 
• 100 Up Major
• Standing Knee Hug to Toe Raise
• Standing Knee Hug
• Medicine Ball Chop & Reach Circuit

• Spring Classic Road Ride, Dirt roads & climbs via Old Albany Post Road.
  

• Dumbbell Staggered Stance 1 Arm Bent Over Row 
• Dumbbell Bent Over Alternating Back Rows
• Dumbbell Bent Over Back Rows
• Lunges, Alternating 
• Lunges with Dumbbell Shoulder Carries
• Lunges with Dumbbell Shoulder Press
• Pushups (advanced)
• Single Leg Reaches (1& 2 arm)
• Squat to Press
• Stability Ball Hamstring Curl
• Stability Ball Hip Extension with Hamstring Curl
• Squat - Prisoner Squat
• Squat - Bodyweight Squat
• Squat - Single Leg Squat
• Lateral Lunges
• Romanian Deadlift, Single Leg
• Kettlebell Swing

• Training Ropes
• Using Natures Tools
• 6-8-11 - Training Session with MpFiT Client Travis at Lake Welch
• 2008 MpFiT Athlete Dan, quick view of his workout

• RPE & the Problems with Solely Relying on HR
• How to Foam Roll & Why
• About Foam Rolling
• Rest & Recovery
• Addressing PatelloFemoral Syndrome