FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Then…
A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Jumping Lunges
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.
Backpack Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Backpack Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Backpack Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Backpack Swings x 15 (nasal breathing only)
Followed by…
Complete as many rounds and reps possible in 6 minutes of:
400 Meter Run
30 Air Squats
25 Foot Lateral Bear Crawl each direction
Rest 2 minutes and repeat for a total of FOUR sets. Start the following round where you left off.
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!