FITNESS
Warm-Up.
“Mind Muscle” Oblique & Hamstring Prep
Followed by…
“Mind Muscle” Thoracic Iso Holds
Followed by…
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 10 reps @ 2011 tempo
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 20 reps quickly
Then…
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
Three rounds for time of:
30/20 Calories of Assault Bike
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
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…
Two sets of:
60 Second Run/Bike/Row
60 Second Downward Dog Stretch
30 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Alternating Pigeon Stretches
30 Second Side Plank each side
30 Seconds of Single Leg Hip Bridges each leg
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
Every 90 seconds for 18 minutes (3 sets of):
Station 1 – 45-60 Seconds of Alternating Single-Leg Squats
Station 2 – 30 Seconds of Single-Arm Floor Press each arm
Station 3 – 45-60 Seconds of Tempo Russian Twist @ 1111
Station 4 – 60 Second Wall Sit
NO EQUIPMENT OPTIONS:
Single-Arm Floor Press – Substitute 30 seconds of Right Arm AND Left Arm Forward Push-Ups Each
When the running clock reaches 42:00, perform the following…
As many rounds and reps as possible in 8 minutes of:
10 Alternating Dumbbell Snatches
10 Burpees Over the Dumbbell
11 Alternating Dumbbell Snatches
11 Burpees Over the Dumbbell
12 Alternating Dumbbell Snatches
12 Burpees Over the Dumbbell
…and so on for the duration of the 8 minutes.
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.