Showing 1 - 100 out of 194 nodes.
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Node
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Lattice Gym
These are the excercises from the Lattice training program. For details visit the Lattice Team.
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Flexibility
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Flexibility
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Glutes and Hams
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Hip Flexor Lunge - 30s t
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Hamstring Stretch - 30s
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Pigeon Stretch - 30s
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Standing Box Split - 30s (for G&H)
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Hip Flexor Lunge - 90s
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Hamstring Stretch - 90s
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Pigeon Stretch - 90s
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Standing Box Split - 90s (for G&H)
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Hip Adductors
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Butterfly Stretch - 30s
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Standing Box Split - 30s (for Hip)
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Frog Stretch - 30s
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Side Lunge - 30s
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Butterfly Stretch - 90s
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Standing Box Split - 90s (for Hip)
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Frog Stretch - 90s
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Side Lunge - 90s
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Upper Body
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QL Side Bend - 30s
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Lat Stretch - 30s
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Pec Stretch - 30s
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Bicep Stretch - 30s
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Forearm Stretch - 30s
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QL Side Bend - 90s
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Lat Stretch - 90s
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Pec Stretch - 90s
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Bicep Stretch - 90s
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Forearm Stretch - 90s
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Mobility
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Mobility
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Hip Mobility & Strength
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Side Lunges - 10 each side
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Wide Sumo Squat - 10 Reps
5 sec pause in deep squat
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Sitting Knee Rolls - 10 Each Side
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Single Leg Bridge - 10 Each Side
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Abduction from Side Plank - 10 Each Side
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Single Leg Romanian Deadlift - 10 Each Side
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Sole to Sky - 10 Each Side
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Shoulder Mobility & Stability
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Thread the Needle & Thoracic Twist - 10 Reps (A)
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Opposite Leg Tap - 10 Reps (A)
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Wall Angles - 8 Reps (A)
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Hip Touch from Side Plank - 20 Reps (A)
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Conditioning
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Conditioning
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Floor Conditioning
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Crunch - 5 Reps
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Crunch - 10 reps
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Crunch - 20 reps
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Side Crunch - 10 reps
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Plank - 30s
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Lower Ab Crunch - 10 reps
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L-Sit - 5s - 10 reps
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Superman Hold - 10s - 5 reps
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Extended Core Iso Exercises
Isometric strength and tension in extended positions.
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Spiderman Hold - 15 Seconds
Rest between reps is 45 seconds.
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Superman Hold (each side) - 15 Seconds
Rest between reps is 45 seconds.
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L-Sit (Hanging or Seated) - 15 Seconds
Rest between reps is 45 seconds. Bent legs if needed.
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Spiderman Hold - 30 Seconds
Rest between reps: 30 seconds
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Superman Hold (each side)- 30 Seconds
Rest between reps: 30 seconds
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L-Sit (hanging or seated) - 30 Seconds
Rest between reps: 30 seconds
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Core Floor Strength
Maximum strength core training.
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V Sits (A) - 8 Repetitions
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Dish Hold (A) - 30 Seconds
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Weighted Crunch (A) - 10 Repetitions
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Weighted Side Plank (A) - 30 Seconds each
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Kettlebell Twists (A) - 10 Repetitions each
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Weighted V-Sits (B)
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Dish Hold (B) - 45 Seconds
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L-Sits (B) - 30 seconds
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Ab Wheel Roll Out
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Kettlebell Twists (B) - weighted
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TRX Excercises
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TRX Press Up - 10 Reps (A)
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TRX Press Up - 4 Reps (B)
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TRX Archer Press - 10 Reps (A)
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TRX Archer Press - 4 Reps (B)
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TRX Prone T - 10 Reps (A)
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TRX Prone T - 4 Reps (B)
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TRX IYT Supine - 5 Reps (A)
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TRX IYT Supine - 3 Reps (B)
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Activations
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Two Arm Shrug - 5 Reps
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Two Arm Shrug - 6 Reps
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One Arm Isometric - 5 Secs, Assisted
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One Arm Isometric - 10 Secs, Bodyweight
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One Arm Isometric - 5 Secs, Weighted
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One Arm Shrug - 3 Reps
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Press Ups
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Press Ups - 60% (A)
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Press Ups - 70% (B)
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Press Ups - 80% (C)
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Press Ups - 90% (D)
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Pull Ups
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Weighted Pull Up (90%) - 3 Reps
Rest between sets: 2 minutes
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A pull up holding a static position at 125 degrees of flexion, 90 degrees of flexion, and again at t
A pull up holding a static position at 125 degrees of flexion, 90 degrees of flexion, and again at the top of the pull up (full lock).
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Pull Up Frenchies - Bodyweight (A) - 3 Repetitions
Full progression is 4 sets, hold 1 second at each position. 2 minutes rest between sets.
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Pull Up Frenchies - Bodyweight (B) - 3 Repetitions
Full progression is 4 sets, hold 3 seconds at each position. 2 minutes rest between sets.
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Pull Up Frenchies - Bodyweight (C) - 3 Repetitions
Full progression is 4 sets, hold 6 seconds at each position. 2 minutes rest between sets.
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Showing 1 - 100 out of 194 nodes.
