by Shannon Callahan | Sep 2, 2022 | ETCC - Warmups
Bodyweight + Band Workout Primer Wall supported connection breaths x 5 breaths Wall snow angels x 5-10 All angle banded pulls x 30 seconds Alternating band rows x 10 RL Band external rotations x...
by Shannon Callahan | Sep 2, 2022 | ETCC - Core workouts
Apple Core Apple Core 1A. Elevated plank row to triceps kickback 2-3 x 8-10 RL 1B. Dead bug marches 2-3 x8-10 RL Rest 1 minute 2A. Sitback to press outs 2-3 x 8-10 2B. Supine feet banded out and ins 2-3 x 8-10 Rest 1 minute...
by Shannon Callahan | Sep 2, 2022 | ETCC - Total Body Workouts
Fall in Line Fall in Line FULL BODY STRENGTH 1A. Suitcase deadlift 3 x 8-10 1B. Single arm floor press 3 x 8-10 RL Rest 1 minute 2A. Single leg sit to stand 3 x 6-10 RL 2B. Pull-over from isometric bridge 3 x 8-10 Rest 1 minute 3. Iron angels 2 x 8-12...
by Shannon Callahan | Sep 2, 2022 | ETCC - Lower Body Workouts
Rear View Rear View STRENGTH 1. Eccentric 1.5 heels elevated goblet squat 3 x 8-10 Rest 1-2 minutes 2A. Dumbbell hip thrust 3 x 10-15 2B. Kickstand deadlift to side lunge 3 x 6-10 RL Rest 1-2 minutes 3. Side plank clamshells 2 x 8-12 RL Rest 30 seconds ...
by Shannon Callahan | Sep 2, 2022 | ETCC - Upper Body Workouts
Taken Aback Taken Aback STRENGTH 1A. Incline bench press 3 x 8-10 1B. TRX inverted row 3 x 10-12 Rest 1-2 minutes 2A. Half kneeling single arm overhead press 3 x 8-10 RL 2B. TRX rear fly 3 x 10-12 Rest 1-2 minutes 3. Side plan with single arm shoulder raise 2 x 8-10...
by Shannon Callahan | Sep 2, 2022 | ETCC - Monthly Workouts
September and October 2022: Intensity Slam Workout PDF Strength Workouts Upper Body Taken Aback STRENGTH 1A. Incline bench press 3 x 8-10 1B. TRX inverted row 3 x 10-12 Rest 1-2 minutes 2A. Half kneeling single arm overhead press 3 x 8-10 RL 2B. TRX rear fly 3 x...
by Shannon Callahan | Jun 15, 2022 | Fitness, Strength Training
Sometimes, your goal for strength training is to SEE your muscles. That doesn’t mean that you are vain, or insecure. You can choose to chase a certain physique from a place of love and respect for yourself, separating aesthetics from self-worth. I personally love...
by Shannon Callahan | Jun 13, 2022 | ETCC - Warmups
July + August 2022 Lower Body Warm-Up Lower Body Loosen Up Feet elevated breathing with isometric pelvic lift x 5-10 breaths Feet elevated hamstring bridges x 10-15 Forward rocks to downward dogs x 5-10 Squat prying with alternating reaches x 5 RL Standing...
by Shannon Callahan | Jun 13, 2022 | ETCC - Warmups
July + August 2022 Upper Body Warm-Up Armed and Ready Standing breathing x 5-10 breaths Overhead reach > lateral reach right > lateral reach left x 3 each Walkout > pushup > T spine rotation > roll up to shoulder rolls x 3-5 Band shoulder...
by Shannon Callahan | Jun 13, 2022 | ETCC - Warmups
July + August 2022 Full Body Warm-Up Power Primer Quadruped breathing x 5-10 breaths Cat cow x 5-10 each Thread the needle to open book x 5 RL Single-leg adductor rockbacks x 5-10 Squat prying to stand x 5-10 Lunge trio x 5 each...
by Shannon Callahan | Jun 13, 2022 | ETCC - Cardio
Like a Bandit Like a Bandit Perform each move for 40 seconds on, 10 seconds off, for a total of 3-4 rounds. Band lateral walks with isometric bicep hold Band bicep curls Band pull-aparts Band front squats Band upright rows Broad jump over band Band runners...
by Shannon Callahan | Jun 13, 2022 | ETCC - Cardio
Benched Winter Warm Up Perform the workout as an AMRAP in the time you have, resting as needed. Step ups x 10 RL Squat to bench > squat jump combo x 10 each Skater hops x 15 RL...
by Shannon Callahan | Jun 13, 2022 | ETCC - Cardio
Bodyweight Scorcher Bodyweight Scorcher Perform this workout in an EMOM format for 3-6 rounds. Odd Minutes: Push-ups x 8 Burpees x 8 Rest until the top of the next minute. Even Minutes: Side lunge to center hop x 8 Skater hops x 8 Rest until the top of the next...
by Shannon Callahan | Jun 13, 2022 | ETCC - Cardio
Sneaky Sizzle Sneaky Sizzle Perform the moves as a circuit in descending ladder format, finishing with a 30-second sprint. Rest as needed. Walking lunges x 15-12-9-6-3 Triple pulse squat x 15-12-9-6-3 Triceps push-up x 15-12-9-6-3 Inchworm walkout to plank tap x...
