Mobility, Activation & Warm-Up
Standing Hamstring Side-Bend x 30 seconds per side
into …
x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 10-12 Toes-to-Rings
Station 2 – 10-12 Alternating Pistols OR 6 Alternating Candlestick Roll to Pistol Squat Balance
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Kettlebell Sumo Deadlift x 15 reps @ 20X1
(anchor the band and loop it around hip crease in the hinge – focus on driving hips forward powerfully)
Station 2 – Banded Prone Lying Hamstring Curls x 20-25 reps @ 20X0
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Prone Plank Hold x 45-60 seconds (add weight if you’d like)
C.
Against a 2-minute running clock…
25/20 Calories of Assault Bike
Max Reps of Dumbbell Front Squats
Rest 3 minutes between sets and complete a total of FIVE sets.
35-54: 50/35 lbs
55+: 23/18 calories; 35/20 lbs
D.
For quality and muscle activation:
100 Dumbbell Tate Press (2-8lbs)
General Notes:
Feel free to change the movements in the gymnastics primer today to suit skills that you are currently working on! This week is all about listening to your body, adjusting as needed and having FUN with a little less structure in the gym. You’ll roll into some hinging work in the next segment and will finish off the day with a max reps conditioning piece. You should have around 30 seconds for the DB front squats in each segment so adjust the calories if you are finding that you aren’t having at least 30 seconds to rep out your squats.
Optional Additional Work Sessions
*Please only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Complete as many calories possible in 30 minutes of:
Assault Bike, Assault Runner or Concept 2 Bike
35-49:
*Every 5 minutes, including 0:00, perform the following:
15 Push Ups
30 Foot Handstand Walk
60 Double Unders
50-54:
*Every 5 minutes, including 0:00, perform the following:
15 Push Ups
20 Foot Handstand Walk
40 Double Unders
55+:
*Every 5 minutes, including 0:00, perform the following:
15 Push Ups
3 Wall Walks
40 Double Unders
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Walk x 4 reps (35-49); Wall Walk x 3 reps (50-54)