Farmer in the Dell

Updated: Jun 25, 2020

Warm-up:

Alt Arm & Leg Raises

1:00 Plank

1:00 Glute Bridge Hold

Resistance Band Chest & Shoulder Stretches

Postural Complex


Option 1 > 3 Months

Complete the following 4-5 X:

Minute 1 - Alt Lateral Lunge to Plate Press 10/25

Minute 2 - Jack Knives 30 Seconds R Leg/30 Seconds L Leg

Minute 3 - Banded Bicycle Crunches

200 m Farmer Carry AHAP (As Heavy As Safely Possible)

Rest 1 Minute


Option 2 < 3 Months

Complete the following 3-4 X:

Minute 1 - Alt Lateral Lunge to Plate Press 10/25

Minute 2 - Jack Knives 30 Seconds R Leg/30 Seconds L Leg

Minute 3 - Banded Bicycle Crunches

200 m Farmer Carry AHAP (As Heavy As Safely Possible)

Rest 1 Minute


Option 3 < 1 Month

Complete the following 2-3 X:

Minute 1 - 30 Seconds Alt Lateral Lunge to Plate Press 5/10

Minute 2 - Jack Knives 30 Seconds R Leg/30 Seconds L Leg

Minute 3 - Banded Bicycle Crunches

200 m Farmer Carry AHAP (As Heavy As Safely Possible)

Rest 1 Minute


Cool Down:

Lower Back and Piriformis

Stretch Resistance Band Chest/Shoulder Stretches

QL Stretch


Post thoughts to comments

Cammie was my guinea pig on this workout. Course she makes everything look easy!

126 views4 comments

Recent Posts

See All

Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

 Logo-2.jpg