Monday - Workout - (Slightly windy, Audio is ok) - I got a microphone that I'll start using next week

Welcome to Day 1 of Session #2!

If you were a part of CASA session #1, we are continuing to add on and make it more challenging.

Note to new members -

If you are new and you are starting in session #2, please listen to your body and modify as needed. It has taken us 5 weeks to get to this point so please start slow.

I recommend starting with 2-3 sets and use body weight instead of resistance bands or jumping exercises. It's about being consistent and not getting so sore that you can't workout the next day. If you start slow you will be caught up to the rest of the group pretty quickly.

Be the best version of yourself, don't get overly concerned with competing with other people.

I go live in Facebook and the video is posted in the Facebook group as well as here in the Academy. (In my opinion everything is more organized in the Academy, so it may be an easier option.) Here is the facebook group link:

Session 2 / Week 1 (Dec. 7)

We will be running outside and the focus will be on acceleration. You will need some room to run, we will be running 30 yards (90 feet).

Equipment Needed:

  • For our warmup I like to have a mat for active stretching
  • Resistance bands for band squats and Monster walk
  • Box, step, or bench for side planks and single leg buck.
  • Suspension trainer or towel for pistol squats

If you don't have any of this equipment, its ok.

There are modifications for all movements and I will go through them during the workout tomorrow.

I will be going live tomorrow at 9:00 am mountain time. Once the workout is complete I will post the video in the academy and on Facebook so it will be available to you whenever you want.

If you miss a day and need to adjust your schedule that is ok, some people even combine workouts and that is ok too. Do whatever works best for you and your schedule.

Have a great evening and I will see you tomorrow.


P.S. We will be taking a week off around Christmas (Dec. 23 - Dec. 30) If you want to workout, there are plenty of workouts to follow. We will pick up on Dec. 31 and be on our way to finishing this 5 week session.


Still need to get signed up for CASA? Click here

Complete and Continue