FITNESS
Warm-Up.
Followed by…
Squat Therapy x 5 reps @ 3211 tempo
Followed by…
Mini-Band Activation x 10 steps/reps each
Monster Walk Forward + Backward
Lateral Step Left + Right
Squat
Clamshells Left + Right
Hip Bridge
Straight Leg Raises Left + Right
Skydivers
*Your glutes should be on fire!
Followed by…
Squat Therapy x 5 reps @ 3211 tempo
*Yes, another set. Feel the activation throughout your movement!
Followed by…
Two Sets:
Plank x 15 seconds of squeezing everything the hardest you can in each position:
Prone on Forearms
Left Side
Right Side
Rest 30-60 seconds
Then…
A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
B.
Three rounds for time of:
21 Dumbbell Thrusters
21 V-Ups
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.
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Lumberjacks Each Side
30 seconds of Down-Ups
Rest 2 minutes
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Front Squats
7 Backpack Shoulder to Overhead
When the running clock reaches 28:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Bent Over Rows
7 Backpack Hang Cleans
7 Backpack Thrusters
When the running clock reaches 40:00, perform the following…
Three Sets of:
30 Seconds of Band Pull-Aparts
30 Seconds of Side Plank Each Side
30 Seconds of Frog Pumps
Rest 30 seconds between sets”