Friday, September 18th, 2026 - Movement Lab
General Warm-Up
Grab your coffee, no rush
3 Slow Rounds · take the full 12 minutes
Side to Side Inchworms 10 Reps *3 point balance
Reverse Wall Walks 8 Reps *hold tension in hips and quads equally
(regression: Banded Reverse Nordics 8 Reps)
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom *stretch the whole spine before you dig into the hamstrings
Stimulus: sip, chat, and let the body relax under its own weight as you flow through positions at your own pace
Neural Warm-Up
Speed Pass *hand eye coordination
1 min on 30 sec off · 6 rounds
Grab 2 objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable
Max unbroken catches is the goal! Find your flow state
Skill
Skill
Metronome Ladder Steps
6 rounds Total: 20 sec on 1 min off
Stand facing the ladder from the side
This block's pattern: In-In-Out-Out (lateral)
Same pattern for 4 weeks — chase a cleaner, faster version each week
BPM starts at 100, goes up every round increasing by 20
Track: your fastest BPM held with clean feet
whiteboard.raisethebarfitness.ca
WOD
For PointsFor Points
Speed Chest Pass- arms length from wall
20 sec on 1 min off · 6 rounds
Max effort speed pass to yourself, bouncing the ball back to yourself
Track: max weight and reps — beat last week
Stimulus
Stimulus: we've learned to absorb with plyos, now we express — arms, shoulders, chest and hands absorb and explode faster, more range, less weight
Accessory
Land & Stick
Every minute for 3 min: 4 jumps
Pick a line, jump and stick the landing — quiet feet, full control
Perfect stick = pick a further line
Cooldown
Cooldown
Collect your high 5's and have an amazing day :)