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The Saint | Rounding out the Regimen

The Saint

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It has been a bit since I've been on NF. But I'm back in for the challenge! I will be dedicating this 6 week challenge to rounding out my fitness regimen to include areas that need additional work and practice.


Currently I coach and train parkour 2-3 days a week. I also have been making an effort to train aerial rope basics 2 days a week. This free form training keeps me active and learning new things. Yet I want to see improvement in my flexibility and endurance, which are areas that my current activities do not address. To do so, I will follow this regiment for the 1st 3 weeks:


Daily activities:

  • Walk (as a warm up for stretching)
  • Fascial release feet with lacrosse ball
  • Stretch
  • Wrist rehab
  • Sit cross legged
  • Full squat holds



  • Leg swings
  • Back mobilization using a foam roller
  • Plow pose
  • Cat and Cow
  • Rag doll, straight back progression
  • Downward dog progressions
  • Calf Stretch
  • Hamstring band stretch, using foam roller on lowback
  • Quad stretch on the ground


Sprint training, 3x a week

Tuesday, Thursday, Saturday

  • jog or ride bike
  • leg curls 3x10, tighten posterior chain
  • Wall High knees 3x10
  • ~40m sprints x 10


Life Side Quest


  • Rip 1 CD to my PC, I have to back them up.
  • Watch one Ctrl Paint video
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So after the first 3 weeks I came down with a bronchial infection. Now that I am feeling better I have made some revisions to my list and will begin the 2nd 3 weeks.


The biggest changes are adding a sketch a day, as well as making a schedule for the next day. By doing so I intend to stay on track with my goals, better than the first 3 weeks. 




BRF is a bootcamp style workout group I will be training with over the next few weeks.

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