Primo Performance and Rehabilitation

Primo Performance and Rehabilitation

PRIMO Jessica Tranchina of PRIMO has been in practice for over 12 years and specializes in the treatment of athletic injuries and is an athlete herself.

She provides one-on-one direct client care. She uses her unique combination of Active Release Technique, her doctorate degree in Physical Therapy, and years of competitive racing to set herself apart from other providers. She utilizes her insight, training, and experiences to provide her clients with the best possible treatments available. You can learn more about her and her treatments at and

Operating as usual


CWOD-Upper body You may use these HTML tags and attributes:


CWOD Squats in place 25x Squat jumps 25x Walking lunges 30 total Lunge jumps in place 30 total Burpees 25x Lunges in place 30x cross overs (squeeze obliques) Side squats in place 30 total 25 push ups (down for a 3 count, up for a 2 count) 50 mountain climbers


CWOD-FUN!! You may use these HTML tags and attributes:


CWOD-Get back! Cobra stretch x 5 Cat/camel stretch x 10 Hold the pelvis neutral while on hands/knees and raise R arm/L leg simultaneously and then alternate. 50x total holding each for 2 seconds. Lay on stomach and now do the same as stated above x 50 total. Now raise both arms and legs up simultaneously holding 2...


CWOD-Makeup! Make sure you do a short warm up before every CWOD, but especially today’s. The warm-up should include some type of cardiovascular activity for at least 10 minutes, as well as a few functional movement activities (i.e. body weight lunges, squats, push-ups, etc.).


CWOD-Plyos!! You may use these HTML tags and attributes:


CWOD-Surprise!! Squats in place 25x Squat jumps 25x Walking lunges 30 total Lunge jumps in place 30 total Burpees 25x Lunges in place 30x cross overs (squeeze obliques) Side squats in place 30 total 25 push ups (down for a 3 count, up for a 2 count) 50 mountain climbers


CWOD-TGIF Yoga! Stand in mountain pose and take 5 deep breaths in and on each inhale reach all the way above your head, look up and slightly lean backwards. On each exhale come down into a forward bend.


CWOD-Agility Then do the same thing except cross 1 foot over/in front of the other, then behind the other (you will be twisting your body as you progress sideways) 30 steps or so


CWOD-Pilates! Begin on your back to do ‘hundreds’ (butt only on the floor and legs straight out, pump arms straight up and down quickly). Do 100


CWOD-Push ups!! You may use these HTML tags and attributes:


CWOD-Engery Booster! 10 squats in place 25 squats on BOSU Balance Trainer 15 jump from the ground onto the BOSU and land in a squat and then jump back to the ground and land in a squat 30 sec hold single leg stance on the BOSU (knee slightly bent) Repeat entire workout 3 ROUNDS…GO!!!


CWOD-Yoga This will be the only CWOD of the weekend, so you are on your own for Sat/Sun. Train hard, but smart. I will be at an ART course in Dallas knee deep in some serious studying. Enjoy!






















CWOD-Back of Body Begin on your belly and alternate lifting right arm/left leg and then reverse. Hold each position for 5 seconds. Do 30 total. Can do on top of BOSU for increased difficulty.


CWOD-Hardcore!! You may use these HTML tags and attributes:



1700 S Lamar Blvd
Austin, TX
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