FITNESS
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry
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:
90 Seconds of Sampson Pulses Each Leg
60-90 Seconds of Downward Dog Stretch
90 Seconds of Pigeon Pulses Each Leg
60-90 Seconds of Cobra Stretch
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches
60 Seconds of Dead Bugs
When the running clock reaches 20:00, perform the following…
Every 7 minutes for 28 minutes (4 sets of):
200 Meter Jog
10 Strict Pull-Ups
15 Push-Ups
20 Sit-Ups
200 Meter Jog
NO EQUIPMENT SUGGESTIONS:
Pull-Ups – Substitute 20 Superman Punches
When the running clock reaches 50:00, perform the following…
Two sets of:
10-15 Banded Face Pulls
10-15 Weighted Side Bends Each Side
10-15 Romanian Deadlifts
NO EQUIPMENT SUGGESTIONS:
Banded Face Pulls – Substitute 30 Seconds of Bodyweight Chinese Row Hold
Weighted Side Bends – Substitute Side Plank Reach Throughs
Romanian Deadlifts – Substitute Tempo Single Leg Alternating Airplanes @ 1111
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 (think like you are blowing a whistle)
Brief hold out
Keep the ratio of inhale to exhale at a 1:2.