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Recode 225
Coaching Certification
Movement Assessment
Contact Us
Find a Coach
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Recode 225
Coaching Certification
Movement Assessment
Contact Us
Find a Coach
Recode225 Login
Cert Login
Day 7
Exercise Videos
Day 1
3-5 Sets Warm-up
Hip Stretch Rocker 10 Pulses
Child Rockers 20 Reps
Side To Side Rocker Iso Hold 45 Sec Each Side
Toe Tuck Rockers 45 Sec
Supported Bolt ISO Till Fail
Bolt Squat To Hinge 12 Reps
3-5 Sets Workout
Landmine Squat Till Fail
Side To Side Rocker Iso Hold 45 Sec Each Side
Landmine Squat To Hinge 12 Reps
Side To Side Rocker Iso Hold 45 Sec Each Side
Landmine Squat To Hinge To Press 12 Reps
Lateral Line Drill 30 Secs Each Direction
Mountain Climbers Till Failure
Day 2
5 Sets Circuit
Shoulder Flys 12 Reps
Shoulder Over & Back 20 Reps
Shoulder Back Side Pulls 20 Reps
Weighted Superman Flys 15 Reps
Cat Crawl Till Failure
Weighted Superman Circles 15 Reps
Crossover Push Ups 20 Secs Each Direction
Mountain Climbers Till Failure
Day 3
Rest
Day 4
3-5 Sets Warm-up
Bow Hip Stretch 45 Sec Each Side
Corner Hip Stretch 45 Sec Each Side
Hip Stretch Flow 45 Sec Each Side
Child Rockers 1 Min
Side To Side Rocker Iso Hold 45 Sec Each Side
Toe Tuck Rockers 20 reps
Supported Bolt ISO Till Fail
3-5 Sets Workout
Walk Up And Back 12 Reps Each Side
Weighted Single Leg Drop In Till Fail Each Side
Front Drop Taps 45 Secs Each Side
Back Chain Step Ups 45 Secs
Back Drop Taps 45 Secs Each Side
Mountain Climbers Till Failure
Day 5
3-5 Sets Warm-up
Bow Hip Stretch 45 Sec Each Side
Crawl Up And Back 20 Reps Each Side
Toe Tuck Rockers 20 reps
Supported Bolt ISO Till Fail
Bolt Squat To Hinge 12 Reps
3-5 Sets Workout
Weighted Wall Sit Till Failure
Weighted Sidebends 45 Secs
Weighted Bow Iso Hols Till Fail
Weighted Sidebends 45 Secs
Weighted Bow Corner Wall Flow 12 Reps
Lateral Line Drill 30 Secs Each Direction
Cat Crawl Till Fail
Day 6
Day 6 Run walk jog sprint
Day 7
Rest
Day 7
Rest
