FITNESS
Warm-Up.
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps
Followed by…
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone Plank (Left)
30 seconds of Single-Leg Prone Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
Then…
A.
Barbell Cycling Conditioning Primer (Optional but Recommended)
For time:
25 Bar-Facing Burpees
25 Ground to Overhead (75/55 lbs)
* If you are newer to barbell cycling techniques – then instead – spend some time practicing your squat cleans to find a good rhythm for the workout.
B.
Five rounds for time of:
400 Meter Run
20 Goblet Squats
10 Strict Pull-Ups
C.
“Mind Muscle” Cool Down Flow