April 15, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Segmented Cat-Cows x 10 reps

Hamstring Stretch w/ Eccentric Loading

Followed by…

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps

Then…

A.
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Five sets for max reps of:
40 Seconds of Jumping Jacks
Rest 20 Seconds
40 Seconds of Goblet Squats
Rest 20 Seconds
40 Seconds of Sit Ups or Hollow Holds
Rest 20 Seconds
40 Seconds of Push Ups
Rest 20 Seconds
40 Seconds of Bodyweight Hip Bridges
Rest 80 Seconds

*This will take 30 minutes to complete.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice – preferably hamstrings or calves)
2 minutes of Stretch # 2 (your second priority stretch of choice – preferably whichever you didn’t choose for stretch #1)
Rest 60 seconds

*During the stretching, try to focus on lowering your heart rate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch.

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.