August 29, 2020 - Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Followed by…

Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)

Followed by…

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6

Then…

A.
Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest
(Pro tip: Drive your hands toward your midline to activate your pecs in this movement!)

B.
OPTIONAL Finisher:
Not that you need more today but just in case, here’s LALO’S BUTT BURNER!

3 sets of:
Single Leg Wall Sit x 20 sec
immediately followed by…
10 Sprinter Single Leg Hip Thrusts @ 20×1
(hold non-working leg @ 90 degree)
Rest 15 sec then do the other side

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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.

Complete as many rounds and reps possible in 20 minutes of:
50 Single-Arm Dumbbell Push Press (alternate every 5 reps)
200 Meter Run
50 Goblet Hold Lunges
200 Meter Run
50 Alternating Contralateral V-Ups
200 Meter Run

Rest until the clock reaches 25:00 and then begin…..

Complete as many rounds and reps possible in 10 minutes of:
20 Single-Arm Dumbbell Push Press (alternate every 5 reps)
200 Meter Run
20 Goblet Hold Lunges
200 Meter Run
20 Alternating Contralateral V-Ups
200 Meter Run

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!

August 29, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT