June 28, 2021 – Fitness

FITNESS

Warm-Up.

Row 1000 meters

Followed by…

“Mind Muscle” Hamstring Stretching w/ Eccentric Loading

Followed by…

Two Sets:
10 Calorie Assault Bike
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

Then…

A.
For time:
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises

Compare results to January 21, 2021.

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

**Next week is the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**

In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.

And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!

When the clock starts, perform…

Two sets of:
60 seconds of Sampson Pulses Each Leg
60 seconds of Pigeon Pulses Each Leg
60 seconds of Alternating Scorpion Kicks
60 seconds of Bottom of Squat Hold

Followed by…

Three sets of:
15 Air Squats
10 Russian Kettlebell Swings
5 Push Press
30 second Hang From Pull-Up Bar OR Plank Hold
Rest 60 seconds between sets and gradually increase each effort

NO EQUIPMENT SUGGESTIONS:
Russian Kettlebell Swings – Substitute Ground to Sky Reaches
Push-Press – Substitute Divebomber Push-Ups
Hang – Substitute Plank Hold

When the running clock reaches 23:00, perform the following…

Three rounds for time of:
21 Thrusters
21 Pull-Ups

NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute Jumping Air Squats
Pull-Ups – Substitute a 200 Meter Run

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

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Right Side Plank Reach Throughs
Station 2: 15 Left Side Plank Reach Throughs
Station 3: 30-45 second Hollow Hold
Station 4: 6-10 Tempo Reverse Snow Angels @ 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 (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.