September 29, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Calf Love

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

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1: 6 reps @ 75% of 1-RM Back Squat
*Sets 2-4: 3 reps @ 85%
*Set 5: 6 reps @ 75%

B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups
5 Burpee Box Jump-Overs (24″/20″)

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 30 Double-Unders + 100-Foot Shuttle Run (25-foot increments)
Station 2: 20 Second Handstand Hold + 10-15 Push-Ups
Station 3: 20 Alternating Dumbbell Snatches

Three sets of:
Push-Ups x Max Reps @ 4011
Rest as needed
Banded Triceps Extensions x 20 reps
Rest as needed
Strict Pull-Ups x Max Reps @ 4011
Rest as needed

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!