November 27, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Followed by…

Kettlebell Movement Primer
Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed

Then…

“2020 Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes

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…

Two sets of:
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Alternating Cossack Squats
30 Seconds of Downward Dog Stretch
30-60 Second Upside Down Hold
Rest 30 Seconds

When the clock reaches 15:00, perform the following….

Every 90 seconds for 18 minutes (3 Sets of):
Station 1 – 6-8 Right Foot Front Foot Elevated Tempo Split Squats @ 3131
Station 2 – 6-8 Left Foot Front Foot Elevated Tempo Split Squats @ 3131
Station 3 – 10 Single Arm Tempo Push Press Each Arm @ 21X1

When the clock reaches 35:00, perform the following…

Every 5 minutes, for 20 minutes (4 Sets of):
Run 200 Meters
10 Biceps Curls
15 Triceps Extensions
20 Deadlifts
25 V-Ups

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.