MONS Athletics

Catalog

Every workout, routine, exercise and pose we teach, each on a page of its own.

By body part

Workouts

Running workouts4

Every running session we prescribe — aerobic, threshold, VO2max, hill sprints. Purpose, execution, common mistakes.

  1. Base Run
  2. Threshold Run
  3. VO2 Max Intervals
  4. Hill Sprints
Running drills12

The drills that open a run, one at a time: posture, rhythm, a foot that lands under you, and spring.

  1. Marching A-Drill
  2. Ankling
  3. A-Skips
  4. B-Skips
  5. High Knees Controlled
  6. Carioca
  7. Single-Leg Balance to Run
  8. Pogo Hops Two-Leg
  9. Straight-Leg Bounds
  10. Alternate-Leg Bounds
  11. Power Skips
  12. Single-Leg Pogo Hops
Swim workouts5

Aerobic, threshold, VO2max and sprint swims — the endurance pillar's four intents, delivered in water.

  1. Base Swim
  2. Long Swim
  3. Threshold Swim
  4. VO2max Swim
  5. Sprint Swim
Swim drills8

Freestyle technique, one drill at a time: body line, balance, rotation, catch, breathing and kick.

  1. Streamline Flutter Kick
  2. Front Scull
  3. Catch-Up
  4. Fingertip Drag
  5. Kick on Side
  6. 6-3-6 Switch
  7. Single-Arm Freestyle
  8. 3-3-3 Bilateral
Cycling workouts4

Every ride we prescribe — easy aerobic, threshold, VO2max, sprints. Purpose, execution, common mistakes.

  1. Base Ride
  2. Threshold Ride
  3. VO2max Ride
  4. Sprint Ride

Routines

Kettlebell routines7

Every named routine, grouped as Power or Structure. Open one to see its movements in order.

  1. Power · Forward
  2. Power · Rotation
  3. Power · Upward
  4. Structure · Anti-Folding
  5. Structure · Sideways
  6. Structure · Anti-Rotation
  7. The Loaded Walk
Yoga routines9

Every routine the practice is made of: the attached flows around a session, and the standalone Range and Balance sessions.

  1. Pre-Run Yoga · 01
  2. Pre-Run Yoga · 02
  3. Post-Run Yoga · 01
  4. Post-Run Yoga · 02
  5. Post-Strength Yoga · 01
  6. Pre-Swim Yoga · 01
  7. Post-Ride Yoga · 01
  8. Range · 01
  9. Balance · 01

Exercises and poses

Kettlebell exercises47

The kettlebell movements we use — swings, cleans, snatches, squats, carries, get-ups. One page per exercise.

  1. Alternating Clean
  2. Alternating Dead Snatch
  3. Alternating One-Arm Swing
  4. Clean
  5. Cossack Squat
  6. Counterbalance Cossack
  7. Dead Clean
  8. Dead-Stop Swing
  9. Double Clean
  10. Double High Pull
  11. Double Overhead Carry
  12. Double Push Press
  13. Double Rack Carry
  14. Double Rack Cossack
  15. Double Romanian Deadlift
  16. Double Swing
  17. Double Windmill
  18. Forward Hop
  19. Forward Leap
  20. Goblet Squat
  21. Half Get-Up
  22. Halo
  23. Heels-Elevated Box Squat
  24. Heels-Elevated Double Front Squat
  25. Heels-Elevated Squat
  26. High Pull
  27. Kettlebell Romanian Deadlift
  28. Kneeling Halo
  29. Loaded Walk
  30. Low Windmill
  31. Offset Carry
  32. One-Arm Dead Snatch
  33. One-Arm Push Press
  34. One-Arm Swing
  35. Overhead Carry
  36. Rack Carry
  37. Rotational Clean
  38. Short-Turn Rotational Clean
  39. Single-Leg Calf Raise
  40. Suitcase Carry
  41. Swing
  42. Swing Snatch
  43. Turkish Get-Up
  44. Two-Foot Calf Raise
  45. Two-Hand High Pull
  46. Vertical Jump
  47. Windmill
Yoga poses47

Every shape and flow the practice is made of. One page per pose — what it does, how to find it, what to watch for.

  1. Bear Sit-Through
  2. Bird Dog
  3. Bridge
  4. Bridge and Turn
  5. Butterfly
  6. Chair
  7. Child's Pose
  8. Corpse
  9. Crescent Lunge
  10. Cross-Body Reach
  11. Downward-Facing Dog
  12. Halfway Lift
  13. Hero
  14. Hollow Hold
  15. Knees to Chest
  16. Legs Up the Wall
  17. Locust
  18. Low Lunge
  19. Mountain
  20. Pigeon
  21. Plank
  22. Puppy
  23. Pyramid
  24. Reverse Warrior
  25. Revolved Lunge
  26. Seated Fold
  27. Short Foot
  28. Side Lunge
  29. Side Plank
  30. Single-Leg Bridge
  31. Sphinx
  32. Squat
  33. Stand on One Leg
  34. Standing Forward Fold
  35. Supine Twist
  36. Thread the Needle
  37. Three-Legged Dog
  38. Toe Spread
  39. Toe Squat
  40. Toe Yoga
  41. Upward Salute
  42. Warrior I
  43. Warrior II
  44. Warrior III
  45. Wide Split
  46. Wide-Leg Forward Fold
  47. World's Greatest Stretch