Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest
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. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest
When the running clock reaches 30:00, perform the following…
Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls
Time Cap = 6 Minutes
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.