FITNESS
Warm-Up.
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 10 reps @ 2011 tempo
Followed by…
Static Hang x 60-90 seconds
Followed by…
Banded Good Mornings x 20 reps quickly
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011
B.
Five rounds for time of:
12 Dumbbell Deadlifts (touch one head of DB to ground)
9 Dumbbell Front Squats
6 Dumbbell Push Press
Compare results to March 27, 2020.
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.
When the clock starts, complete the following…
Four sets for max reps of:
45 Seconds of Alternating Dumbbell Snatches
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of Bodyweight Get-Ups
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of Goblet Squat
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds
Rest 1 Minute, then…
Four sets for max reps of:
45 Seconds of Mountain Climbers
Rest 15 seconds
Rest 1 Minute, then…
Four sets of:
45 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds
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!