“StrongFit” T-Spine Opener

Followed by…

Shoulder Circuit:
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent-Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Two sets of:
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps
Ring-Rows x 10 reps


Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds

Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Dumbbell Push Press x Max Reps
Rest 3 minutes between sets


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.

Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hold Bottom of Air Squat x 60 seconds

Followed by…

Three Rounds:
6 Plank Shoulder Taps
6 Alternating Reverse Lunges
6 Jumping Squats


Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1: 45 Seconds of Smurf Jacks
Station 2: 45 Seconds of Plank Kick-Throughs With Hand Tap
Station 3: 45 Seconds of Burpee Jump Backs
Station 4: 45 Seconds of Double-Unders or Line Jumps
Station 5: Rest

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!

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Dan VanZuylen
Dan VanZuylen
September 18, 2020 1:23 pm

Warmup completed
Subbed kneeling single kB press @ 15kg instead of the land mine pres
Used 24kb kbs for the row
Used 12.5kg dbs and manger 15 reps each set (Nadal breathing only)