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'Latitude' (wk2 #3)

Warm up 3 rounds 12 straight arm lat pull downs (light) 12 upright db row (very very light) 3 rounds 12 db lat pull overs (laying on...

'Healthy Hot Cake Workout' (wk2 #2)

Warm up 3 rounds (put band on above knees) 12 good mornings (feet shoulder width apart) 12 lateral steps w/half squat (feet no closer...

"Keep the Ball Rolling" (Wk 2 #1)

Warm up 3 rounds 5 pvc shoulder pass throughs 10 band pull aparts 3 rounds 12 pvc wide arm behind the head shoulder press 12 banded chest...

‘Lat Atlas’ (wk 1 #3)

Warm up 3 rounds 12 straight arm lat pull downs (light) 12 upright db row (very very light) 3 rounds 12 db lat pull overs (laying on...

Self Defense agendas for women by age!

Of course, a bunch of this stuff overlap but it is fun to break things down by age 👧 For Girls (Ages 5-11) Encourage basic awareness and...

‘2024 Initial Push!’ (Wk 1 Day 1)

Warm up 3 rounds 5 pvc shoulder pass throughs 10 band pull aparts 3 rounds 12 pvc wide arm behind the head shoulder press 12 banded chest...

‘Silverback’

Warm up 3 rounds of :20s work 10s rest Straight arm lat pull down Bird dog Windmills Froggers Db front raises (light) Workout 5 exercises...

Fighting From the Ground

Fighting From the Ground When an attacker is on top of you https://www.tiktok.com/t/ZT85BybT5/ Upcoming Seminars

Upcoming Self Defense Classes

December 17th: 12 - 2 pm January 21st: 12 - 2 pm February 18th, 2024: 12 - 2 pm March 17th, 2024: 12 - 2 pm June 16th, 2024: 12 - 2 pm...

“Active Recovery 😂 “

Warm up 3 rounds :20 pvc shoulder pass throughs :20 pvc behind the head shoulder press 3 rounds :20 inchworm :20 Superman 3 rounds :20 db...

50 Minutes of Fun

do 5 sets of :35s/ 25s then move to the next. Some stations you will alternate between the 1st exercise and 2nd exercise. The 1st...

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