FITNESS
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
Elephant Marching x 20 steps (slow – hold each step a few seconds)
(focus on what the area you just mobilized is doing)
Followed by…
Two Sets:
“W” Hold x 20-30 seconds
Alternating Plank to Pike Toe Touches x 20-30 seconds
Followed by…
Two Sets:
Ground to Sky Touches x 8-10
Tuck Jumps x 3-5
Then…
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
1000 Meter Row
50 V-Ups or 25 Strict Hanging Knees to Chest @ 2111
30 Dumbbell Box Step-Overs with DBs
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…
Two sets of:
60 Second Run/Bike/Row/Jog in Place
60 Seconds of Tempo Alternating Cossack Squats @ 1111
30 Seconds of Right Leg Single-Leg Airplanes
30 Seconds of Left Leg Single-Leg Airplanes
60 Seconds of Tempo Cat/Cows @ 2222
30 Seconds of Single Leg Hops (Right)
30 Seconds of Single Leg Hops (Left)
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Bike or Row
20 Jumping Lunges
20 Alternating Single-Arm Hang Clean & Jerk
40 Double Unders
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 50 Smurf Jacks OR 200 Meter Run
Alternating Single-Arm Hang Clean and Jerk – Substitute Plank Kick Throughs with Hand Tap
Double-Unders – Substitute Running Man Line Jumps
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 20 Straight Arm Ceiling Reaching Crunches
Station 2 – 20 Russian Twist
Station 3 – 20 Straight Leg Sit-Ups
Station 4 – 30 Second Superman Hold
Station 5 – 45-60 Second Cobra Stretch
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.