April 23, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Followed by…

Three sets of:
Assault Bike x 20 seconds at workout pace
Deadlift x 5-7 reps
Rest 30-60 seconds
*Working up to the weight you want to use in Part A.

Then…

A.
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

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…

Three sets of:
60 Second Run/Bike/Row
15 seconds of Right Leg Hops
15 seconds of Left Leg Hops
30 seconds of Side Plank Hip Bounces per Side
Rest 30 seconds
60 seconds of Side Shuffles
Rest 30 seconds
60 seconds of Alternating Scorpion Kicks
Rest 60 seconds

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 2 minutes of:
200-Foot Side Shuffle (10-foot increments)
15 V-Ups
Max Reps of Kettlebell Swings in the Remaining Time

Rest 60 seconds between sets, and repeat for a total of FIVE sets.

NO EQUIPMENT SUGGESTIONS:
Kettlebell Swings – Substitute Burpee Jump Backs

When the running clock reaches 40:00, perform the following…

Complete as many rounds and reps as possible in 12 minutes (performed at 70-75% effort) of:
5 Strict Pull-Ups OR Bent-Over Rows
10 Dumbbell or Kettlebell Floor Presses
15 Biceps Curls
20 Overhead Triceps Extensions
25 Flutter Kicks each leg

NO EQUIPMENT SUGGESTIONS:
Strict Pull-Ups – Substitute Bodyweight Bent Over Reverse Flys
Dumbbell or Kettlebell Floor Presses – Substitute Tempo Push-Ups @ 1111
Biceps Curls – Substitute Towel Curls
Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions

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.