fitness

Warm-Up.

“Mind Muscle” Hip Internal Rotation for Squatting

(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)

Followed by…

Two sets, not for time, of:
5 Hawaiian Squats Per Side
10 Banded Shoulder Pass Thrus
10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension)

Then…

A.
Three sets of:
Front-Racked Kettlebell Front Squat x 5 reps @ 6161
Rest 30 seconds
Strict Pull-Ups x Max Unbroken Reps
(use assistance to ensure you get at least 8-10 reps)
Rest 2 minutes

B.
For time:
1000 Meter Row
30 Hanging Leg Raises or V-Ups
100 Air Squats
30 Hanging Leg Raises or V-Ups
1000 Meter Row

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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 running clock starts, perform…

Two sets of:
60 Seconds of Pigeon Pulses per Leg
30 Seconds of Russian Baby Makers
30 Seconds of Air Squats

Immediately followed by…

Two sets of:
100-Feet Shuttle Run (25 foot increments at 75%)
30-Second Bottom of Squat Hold
10 Alternating Cossack Squats

Immediately followed by…

Two sets of:
150-Feet Out and Back at 85-90% Effort
Rest 60 Seconds

When the running clock reaches 20:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times:
150-Feet Out and Backs* OR 20 lateral shuffles (10 foot increments)
15 Backpack Bearhug Squats
15 Lateral Burpees over the Backpack
15 Backpack Bearhug Squats
150-Feet Out and Backs* OR 20 lateral shuffles (10 foot increments)

For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.

When the running clock reaches 45:00, perform the following…

Five sets of:
5 Strict Pull-Ups OR Bent Over Rows
10 Bodyweight Triceps Extensions
Rest 30 Seconds

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.

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Kenny Wetherholt
Kenny Wetherholt
July 24, 2020 2:46 pm

A. Tempo squats at 45# DB’s
Pull ups- 10 unbroken each set
B. 19:20
Did hanging leg raises

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