December 12, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

and then …

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)

(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Then…

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
12 Dumbbell Thrusters (50/35 lb DBs)
12 Dumbbell Alternating Reverse Lunges (50/35 lb DBs)
400 Meter Run

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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 the following…

Complete as many rounds and reps as possible in 40 minutes of:
800 Meter Run
40 Burpees
40 Kettlebell Swings
400 Meter Run
20 Push-Ups
20 Sit-Ups

Perform today’s session at 75-80% intensity. The goal is to keep moving at a steady pace throughout the entire session.

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!

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.