FITNESS
Warm-Up.
“Mind Muscle” Thoracic Twists x 90 seconds each side
Banded Hamstring Pulses x 30 seconds per side
“Mind Muscle” Thoracic Iso Holds x 10 reps
Followed by…
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
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 clock starts, perform…
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 30 Second Run/Bike/Row at 70-80%
Station 2 – 45 Seconds of Air Squats
Station 3 – 30 Seconds of Burpee Deadlifts
Station 4 – 45 Seconds of Plank Hold
When the clock reaches 25:00, perform the following…
Three sets of:
20-30 Banded Good Mornings
20-30 Banded Face Pulls
20-30 Banded Triceps Extensions
30 Second Side Plank Each Side
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!