FITNESS

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

Then…

A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

B.
For time:
1000 Meter Row
50 Dumbbell Thrusters

Compare your results to December 1, 2020.

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.

Warm-Up.

When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jog in Place
30 Seconds of Right Leg Single Leg Airplanes
30 Seconds of Left Leg Single Leg Airplanes
60 Seconds of Alternating Pigeon Stretches
30-60 Second Nose to Wall Handstand Hold
30 Seconds of Down Ups
30 Seconds of Running Man Line Jumps
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every 10 minutes for 30 minutes (3 sets of):
Run 400 Meters

Followed by…

Three rounds of:
15 Deadlifts
12 Push-Press
9 Burpees Over an Object

Followed by…

Run 200 Meters

NO EQUIPMENT SUGGESTIONS:
Run 400 Meters – Substitute 60 Seconds of Jumping Jacks AND 60 Seconds of Mountain Climbers
Deadlifts – Substitute Ground to Sky Reaches
Push-Press – Substitute Plank Kick Throughs with Hand Tap
Run 200 Meters – Substitute 60 Seconds of Smurf Jacks

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

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

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