Exploded II

Updated: Oct 27, 2020

(Compare to October 6)

Warm-up: 2 Rounds *Less than 1 Month complete 1 round or 2 rounds of 1/2 reps

30 seconds Plate Switches

30 second Plank

20 High Spider Plank (R+L=2)

20 Glute Bridges

20 Banded Side Steps R

20 Banded Side Steps L

Complete all rounds of each section before beginning another. Sections may be completed in any order*.

Section1: 2 Rounds

5 Weighted Split Squat R AHAP

5 Weighted Split Squat L AHAP

30 Seconds of Lunges Switches (R+L=2)

Rest 2 - 3 Minutes

If you have a history of knee pain or osteoarthritis, please complete weighted step back lunges instead of split squats.

Section 2: 2 Rounds

300 m Row AFAP (As Fast As Possible)

Rest 2-3 Minutes

Section 3: 2 Rounds

20 Calf Raises (feet together)

50 Situps

*Less than 1 Month

Complete 2 Rounds, of half rep, without weight

Post times for the row, weights, and thoughts to comments.

Cool Down:

Child's Pose

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch

A.K.A. Ken and Barbie

48 views1 comment

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo