FITNESS
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Static Hang x As Many Seconds as Possible
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Then…
A.
Every 4 minutes, for 20 minutes (5 sets) for times:
16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)
16 Kettlebell Swings
16 Alternating Reverse Lunges with Kettlebell Goblet Hold
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets at 70% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Cossack Squats
30-60 Second Plank From Elbows
Rest 30 Seconds
Followed by…
Two sets at 80% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Reverse Lunges
30-60 Second Plank From Push-Up Position
Rest 30 Seconds
Followed by…
Two sets at 90% and breathing solely through your nose of:
20 Side Shuffles
10 Plank Position Pike Jumps
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 3 minutes of:
30 Side Shuffles (Each 10 Foot Increment = 1 Rep)
25 Backpack Bearhug Squats
20 Pike Position Plank Jumps
15 Backpack Push Press
10 Backpack Bearhug Alternating Reverse Lunges
5 Strict Pull-Ups OR Backpack Bent-Over Rows
Rest 2 Minutes between sets; then, picking up where you left off, repeat for a total of FOUR (4) sets.
When the running clock reaches 44:00, perform the following…
Every minute, on the minute, for 6 Minutes (2 sets of):
Station 1: 30 Seconds of Lateral Flys
Station 2: 30 Seconds of Alternating Front Raises
Station 3: 30 Seconds of Floor Slides
Used 16kg kbs for this one
And 1.25kg plates for the reverse snow angels
Hi team! @Invictus @Michele Vieux, have a question…
What’s the difference between Front Leaning Rest and Plank from Push up?
They are the same but get used interchangeably depending on who wrote the program. 🙂 Normally if you see front leaning rest in one of our programs, it is “front leaning rest on rings”. This always makes me laugh because it is ANYTHING but rest. 🙂 Usually when we program “planks” we mean from the forearms so we would indicate when it’s different from that with “from the hands” or “front leaning rest”.
Great explanation, thank you, @Michele Vieux! You’re right though, FLR on rings is anything but restful. ?