Course curriculum

  • 1

    Welcome to CDSF Online

    • Copy of Getting Started- CDSF Family
  • 2

    Tanner Beang Program July 2021

    • Tanner Beang Program July 2021
  • 3

    July 2021 Warm Ups

    • 90-90 Hip Stretch

    • Supine 1-Leg Glute Bridge

    • Split Stance Adductor Stretch

    • Core Engaged 1/2 Kneeling Hip Flexor Mobilization

    • Side Lying Windmill

    • Back to Wall Shoulder Flexion

    • Pull Back Butt Kick to Overhead Lunge Walk

    • Alternating Lateral Lunge

    • Walking Spiderman w/Hip Lift and OH Reach

    • Day 1+4- Skip Series

    • Day 2+5 Skip Series
  • 4

    July 2021 Day 1-Lower Body

    • Speed Power- 1-Leg OH MB Taps

    • Speed Power- Linear Line Hops

    • Speed Power- Standing Hip CARs

    • Resistance- Front Loaded Barbell Reverse Lunge

    • Resistance- Bench T-Spine Mobilization

    • Resistance- Supine Barbell Glute Bridge

    • Resistance- Wide Stance Anti-Rotation Chop

    • Resistance- Offset KB Lateral Lunge

    • Resistance- Front Plank Reaches

    • Resistance- Clamshell

    • Resistance- Lateral Mini Band Walk

    • Resistance- Prone 1-Arm Trap Raise from Bench
  • 5

    July 2021 Day 2- Upper Body

    • Speed Power- Split Stance MB Chop

    • Speed Power- Heiden w/ Linear Stick

    • Speed Power- Yoga Plex

    • Resistance- Standing Landmine Press

    • Resistance- Split Stance 1-Arm Cable Row

    • Resistance- Rotational Cable Press

    • Resistance- 1/2 Kneeling Inline Chop

    • Resistance- Split Stance Facepull

    • Resistance- Bear Crawl/Reverse Bear Crawl

    • Resistance- 1/2 Kneeling Band ER @ 90 Degrees Scapular Plane
  • 6

    July 2021 Day 3- Mobility/Conditioning

    • SLDL MB Scoop Toss

    • 45 Degrees Heidens

    • Heels Elevated Deep Squat w/ Diagonal Reach

    • 90-90 Hip Switches

    • 3 Month Position KB Pullover to Deadbug

    • Farmer's Carry

    • Supine Band Resisted Shoulder Flexion on Roller

    • Bottoms Up KB Arm Bar
  • 7

    July 2021 Day 4- Lower Body

    • Speed Power- Box Jump w/ 1-Leg Landing

    • Speed Power- Side Shuffle w/ MB Chop

    • Speed Power- Seated Ankle CARs

    • Resistance-Elevated Trap Bar Deadlift

    • Resistance- TRX Y

    • Resistance- Skater Squat w/ Counterbalance

    • Resistance- 1/2 Kneeling Inline Pallof Press

    • Resistance- 1-Leg Hip Thrust from Bench

    • Resistance- Stability Ball Bodysaw

    • Resistance- Forearm Wall Slide w/ Liftoff

    • Resistance- Wall Hip Flexor Stretch
  • 8

    July 2021 Day 5- Upper Body

    • Speed Power- 1/2 Kneeling Step Through to Box w/ Plate Press

    • Speed Power- Medial/Lateral Line Hops

    • Speed Power- 1/2 Kneeling Adductor Stretch

    • Resistance- DB Bench Press

    • Resistance- 3 Point DB Row

    • Resistance- 1/2 TGU

    • Resistance- 1/2 Kneeling Cable Lift

    • Resistance- Yoga Push Up

    • Resistance- 1/2 Kneeling 1-Arm Lat Pulldown

    • Resistance- Tempo Hammer Curls

    • Resistance- Bottoms Up KB Carry
  • 9

    CDSF End of Program Feedback

    • Copy of Please Help Us Make Your Next Program Even Better!