January 1, 2020 – Masters Program

Mobility, Activation and Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Band Distracted Hamstring Floss x 60 seconds per side
Hawaiian Squats x 5 reps per side

and then …

Two sets of:
30 seconds of Cossack Squats
30 seconds of Russian KB Swings
30 seconds of Inchworm Walks (omit the scap push-up & press up)
30 seconds of Duck Walk

and finish with …

60 seconds of Med-Ball Box Step-Ups (20/14 lbs; 24/20″)

Gymnastic Skills & Drills
Two sets of:
Front Weighted Pistol Balance x 10 seconds each leg
Rest 20 seconds

and then …

Four sets of:
Candlestick Roll to Pistol Squat x 4 reps

and then …

Four sets of:
Banded Pistol Squat x 12 alternating reps
OR
Alternating Pistols x 12 reps

Deadlift Progression
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 1-2 reps @ 80-85%

(these can be touch and go)

EMOM Conditioning
35-54:
Every minute, on the minute, for 28 minutes (7 sets):
Interval 1 – 12/10 Calorie Row
Interval 2 – 8 Double KB Box Step-Overs (24/20″; 24/16 kg)
Interval 3 – 6 Strict Handstand Push-Ups (you may add a deficit if you’d like)
Interval 4 – 4 Deck Squats (24/16 kg)

55+:
Every minute, on the minute, for 30 minutes (6 sets):
Interval 1 – 10/8 Calorie Row
Interval 2 – 8 Double KB Box Step-Overs (24/20″; 16/12 kg)
Interval 3 – 6 Strict Handstand Push-Ups (you may add a deficit if you’d like)
Interval 4 – 4 Deck Squats (16/12 kg)

Core Accessory Work
Four sets of:
20 Seconds Side Plank Hip Drops (right) x Max Reps
(while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position)
10 Seconds Rest

and then …

Four sets of:
20 Seconds Side Plank Hip Drops (left) x Max Reps
10 Seconds Rest

Rest 60 seconds, and then …

Four sets of:
Hollow Body Hold x 20 seconds
Rest 10 seconds

Optional Additional Work Sessions

*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.

Optional Additional Mixed Modality Aerobic Session
35-54:
Three sets of:
500 Meter Row or Ski Erg
24/18 Calorie Assault Bike
10 Dumbbell Front Squats (50/35 lbs) (24″/20″)
Rest 3 Minutes

55+:
Three sets of:
500 Meter Ski Erg
20/15 Calorie Assault Bike
10 Dumbbell Front Squats (35/20 lbs) (24″/20″)
Rest 3 Minutes