FITNESS
Warm-Up.
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.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-8 reps @ 20X1
(aim for around 80% of your 1-RM Deadlift)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs)
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:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Burpee Jump Backs
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1 – 40 Seconds of Bike/Row/Side Shuffles
Station 2 – 40 Seconds of Push-Ups
Station 3 – 40 Seconds of Jumping Lunges
Station 4 – 60 Seconds of Burpees
Station 5 – Rest
When the running clock reaches the 50:00, perform the following…
Three sets of:
10 Prone Walkouts
10 Tempo Supinated Grip Bent Over Flys (with or without weight) @ 1111
10 Towel Slide Hamstring Curls
Rest as needed between sets.