FITNESS

Warm-Up.

“Mind Muscle” Eccentric Hamstring Stretching

Followed by…

10-20 Dead Bugs
Please watch this video to regress/progress this movement.

Followed by…

Two sets of:
20 Second Banded Clam Shell Iso Hold (right)
10 Seconds Banded Clam Shells
20 Second Banded Clam Shell Iso Hold (left)
10 Seconds Banded Clam Shells
20 Second Banded Fire Hydrant Iso Hold (right)
10 Seconds Banded Fire Hydrants
20 Second Banded Fire Hydrant Iso Hold (left)
10 Seconds Banded Fire Hydrants
60 Seconds Rest

Followed by…

Three Sets:
Row Sprint Start + 5 strokes (10 strokes total)
Quick Release Foot Strap & Dismount AQAP into 20 Mountain Climbers
Rest 20-30 seconds

Then…

A.
Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

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…

Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

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

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete a total of FOUR sets.

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

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