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Intermediate
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1 sets, 00:05:00, 00:30 rest
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1 |
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00:05:00 |
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00:30
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5 Minute Warmup |
Warmup: (Wrist Work, under switch, bear hugs, crawls)
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Movement 1: Animal flow under switches 5 each side. (In a crawl position, transition into a "crab walk" position while keeping a stable shoulder.
Movement 2: Wrist work palms down, wrist work palms up. 5 reps each way. (Do not push past pain, find tension and work that range in the palms down work. Palms up, thinking about rotating "eye of the biceps" forward and extending forearms. No pain!)
Movement 3: Protraction/Retraction bear hugs 4 reps of each. (In a tall kneeling position, visualize bear hugging a big tree rounding the upper back, then transition back into retraction squeezing shoulder blades and keeping lower back neutral.)
Movement 4: Strict crawl transitioned to a deep squat T-Spine extension. Working down the room or 5 reps total. (Perform a strict crawl for 3-4 steps then get into a deep squat. Raise arms while maintaining good tension in feet (heels flat) and keeping chin tucked. Work these movements for 5 minutes strait.
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Intermediate
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2 sets, 20 reps, 00:30 rest
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2 |
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20 |
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00:30
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Upper body prep |
In a push-up position, keeping hips square to the ground and keeping core engaged. Tap opposite shoulder with minimal movement as possible. If too difficult for the wrists or hands, drop to the knees or bring knees closer to the elbows. (Like a crawl position)
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2 sets, 6 reps, 00:30 rest
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2 |
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6 |
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00:30
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Upper body prep |
Shoulders: Prone position shoulder extension lift offs
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Starting in a prone position with pelvis slightly tucked, grab a couple of objects you can lift from the ground easy. Keep chin packed, and lift shoulders off the ground with out compensation.
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2 sets, 10 reps, 00:30 rest
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2 |
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10 |
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00:30
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Upper body prep |
Body Weight/Prep Work: Foam Roller Push-ups
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Make sure you keep feet on the wall to activate hamstrings, find a little bit of protraction with the upper body and perform a pushup. Core must be engaged.
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Intermediate
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3 sets, 10 lbs00:00:30, 00:30 rest
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3 |
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00:00:30 |
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10 lbs |
00:30
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Upper Capacity 30 seconds -- 3 rds for 00:30 |
Starting in a square position, pivot to one side and slam the ball with force close to side of your foot. Then rotate to other side, be aware of your back and make sure it doesn't force you to much into flexion.
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3 sets, 00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Upper Capacity 30 seconds -- 3 rds for 00:30 |
Body Weight II: Tempo Push-Ups
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Tempo is 3 seconds down, 3 seconds up. Do not lock out at the top and try to keep tension the entire time.
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Intermediate
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3 sets, 00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Upper Capacity 30 seconds -- 3 rds for 00:30 |
If you are just starting out with hangs, find a smith machine bar or squat bar where your feet can touch. Once you feel comfortable and strong lift your feet off the ground and hold feeling stretch through the lats and scaps. If still to difficult, keep feet on the ground.
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Beginner
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3 sets, 00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Upper Capacity 30 seconds -- 3 rds for 00:30 |
Setting up in a push-up position, perform a row with the dumbbell staying stable on the strait arm side. Make sure hips stay stable and lower back not arching.
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3 sets, 00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Upper Capacity 30 seconds -- 3 rds for 00:30 |
Resistance Bands II: Side Plank Position Row
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Getting into any side plank variation, attach the resistance band on a structure where you get enough tension. With the top arm, pull the resistance band like you are performing a row maintaining the side plank position.
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3 sets, 00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Lower Capacity 30 Seconds -- 3 rds for 00:30 |
Dumbbell or Kettle Bell II: Goblet Split Squat
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Having the rear foot elevated, using a goblet position with the load, make sure core is engaged and have a big upper back. Keep majority of load on your front foot and try to keep sternum tall.
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3 sets, 45 lbs00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Lower Capacity 30 Seconds -- 3 rds for 00:30 |
Swiss Ball: Hamstring Curl
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Making sure you get your hamstrings active, and there is no stress in your lower back. Perform hamstrings curls with out extension in your lower back and keeping pelvis underneath you.
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3 sets, 00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Lower Capacity 30 Seconds -- 3 rds for 00:30 |
Med Ball II: Forward lunge with quick split jump switch
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Fall forward like you are performing a front lunge, right when you land in the position, switch legs quick like split jump but maintain tall posture as you switch legs.
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3 sets, 10 lbs00:00:30, 00:30 rest
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3 |
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00:00:30 |
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00:30
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Lower Capacity 30 Seconds -- 3 rds for 00:30 |
For prep work or a strategy to build up elasticity, perform these hops with the 2nd hop always higher then the first. Maintain good angles and be soft with your landings.
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2 sets, 5 reps, 00:45 rest
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2 |
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5 |
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00:45
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Mobility Finisher -- 2 rds |
Hip Flow: Standing to 90/90
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Starting in a standing position, try to get into a 90/90 position with out using hands and performing with control!
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2 sets, 5 reps, 00:45 rest
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2 |
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5 |
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00:45
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Mobility Finisher -- 2 rds |
Don't over think it but watch how I roll and where I end each position, good exhale on the reach.
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2 sets, 8 reps10 lbs, 00:45 rest
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2 |
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8 |
10 lbs |
00:45
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Fancy Work -- 2 rds |
Med Ball: Unilateral Med Ball Drops
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Starting with foot on a box, rotate the med ball over the leg that is forward and extend your arms. Key is keeping arm straight, chest facing the opposite of the room and maintaining that position. Can you drop the ball and catch it quick with out losing the position and catching with straight arms.
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2 sets, 10 reps, 00:45 rest
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2 |
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10 |
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00:45
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Fancy Work -- 2 rds |
Resistance Band III: Single Leg Hinge/Adduction Press
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Perform a single leg hinge with the inside leg, as you come back up, bring the outside leg into hip flexion and press the inside arm across the body while maintain stability.
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