Warm Up:

DFD Dynamic Warm-Up



Chair or Bench

medium sized ball (ie basketball, soccer)


Lower Body Focus

Single Leg Squat (Bulgarian Split Squat) w/SCBA 4sets x 12 Reps (each side)

can be done with SCBA on back. Keep chest up. don’t let knee pass in front of toes.

Front Squat (SCBA in front rack) 4 sets x 20 reps

Single Leg Romanian Deadlift 4 sets x 12 reps (each side)

Glute Bridge Walk Out 4 sets x 12 reps

Lie on your back on the floor and bend your knees so your feet rest on the floor close to your butt. Brace your abs and drive your heels into the floor to raise your hips into the air. From there, walk your feet out in a V shape, taking small steps with your heels forward and away from the mid-line of your body. Keep your hips up. Continue until your legs are extended and then walk them back in. That’s one rep.

Wall Sit with Ball between knees

Accumulate 5:00, no more than 10 seconds rests

make sure your are squatted at 90 degrees. Squeeze ball between knees


15:00 Run, 9:00-9:30 pace

Core Stability:

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