50 Jumping Jacks or 400 m run/row
:30 Right Side Plank
:30 Left Side Plank
20 Single Leg Deadlifts R
20 Single Leg Deadlifts L
Main Set: Complete the following within 3 minutes. Whatever time is remaining, within the three minutes is your recovery.
20 KB Swings 25/35
Complete the 3 minute interval 4-5 times
Option 2 < 3 Months 10 V-Ball Transfers (Down & Back =1)
20 KB Swings 15/25
Complete the 3 minute interval 3-4 times
Option 3 < 1 Month
5 V-Ball Transfers (Down & Back =1) or V-ups
10 KB Swings 10/15
Complete the 3 minute interval 2-3 times
If at any point we find ourselves with longer than 45 seconds of rest, we need to evaluate why. Do we need to put more thought into each rep? Do we need to increase our range of motion? Adding reps comes after we master integrity of movement. Adding weight comes after adding reps.
Integrity of movement-
Are we actively firing our stabilizing muscles throughout each rep? Are we staying within a safe but effective range of motion? Are we challenging ourselves without mindlessly going through the motions? Can we utilize more of the muscles that are usually silent participants?
15 pushups may be completed strict or snaked.
-Chest to the floor to arms fully extended.
-Activate our stabilizers, by pulling our belly buttons into our spine, actively pulling our hips to our ribs, rounding our shoulders, and squeezing our butts.
-We make sure our arms are directly beneath our shoulders and lean forward as we lower and raise ourselves off the ground.
-Avoid bringing our shoulders up to our ears.
-Keeping our hands at shoulder width and elbows angled out at 45 degrees.
Even if we only pick one of these aspects to practice, during the workout, our level of work will greatly increase our physical rate of return. Even if instead of 15 strict pushups, we complete 3 strict improved pushups and 12 improved snaking pushups, our Physical Rate of Return increases dramatically. (More on PR&R soon). 3 great pushups is better than 10 lazy pushups.
Basically, it might slow our reps down but we will get faster. And we WILL get stronger. We will be less likely to become injured in the long run.
Scorpion Stretch or Static Wall Chest and Shoulder Stretches
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