FITNESS
Warm-Up.
“Mind Muscle” Hip Hinge Warm-Up
Followed by…
Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible)
Russian Step-Ups x 20 (10 each side)
Banded Deadlifts x 20
Russian Step-Ups x 20 (10 each side)
Followed by…
Three Sets:
3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft)
Box Jumps x 3-5 reps
Deadlifts x 3-5 reps (build in weight over the 3 sets)
Wall Balls x 3-5 reps
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
Five rounds for time of:
440 Meter Row
20 Wall Ball Shots
15 Kettlebell Swings
10 Box Step-Overs with Kettlebell
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
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…
Three sets of:
60 second Run/Bike/Row
20 Banded Face Pulls
30 second Side Plank Each Side
10 Alternating Cossack Squats
20 L-Seated Leg Liftovers
Rest 30 seconds
When the running clock reaches 20:00, complete the following…
Every 2 minutes, for 32 minutes (4 sets of):
Station 1 – 50 Double-Unders + 15-20 Push-Ups
Station 2 – 8-10 Bulgarian Split Squats Each Leg
Station 3 – 300 Meter Run OR 90 second Bike/Row
Station 4 – 30 second Push-Up Plank Hold + 30 Mountain Climbers + 30 Flutter Kicks
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!