Week 1 - Workout 5
Solid structural work for everyone today!! It's gonna burn so good....
Warmup
Full Body Mobility Warmup and then
4 Rounds:
10 Beast Sit Throughs (each side)
:30-:45s rest
Work
Pt. 1 = Quarter Squat* to Squat - Can be (a) unweighted, (b) back squats, or (c) KB goblet squats
5 Rounds:
:10s Quarter Squat Hold
:10s Full Squat Hold
* In those squats make sure to drive the knees out, feeling a solid connection to the ground through your heels, and be sure to feel those gluten work! You can even put your hands on your gluten to make sure they're contracting throughout these holds.
Then
Rest 1:00
Then
Pt. 2 = Pushups** - Can be unweighted/elevated
5 Rounds:
:10s Top Pushup Hold
:10s Bottom Pushup Hold
** Making sure to tuck your tailbone, squeeze your tush, pull abs in from your sides, feel a solid connection with the floor drawing the shoulder blades down the back, flexing the quads
Then
Rest 1:00
Then
Pt. 3 = Bag Bent over Rows*** - Can use KBs, DBs, Barbell, 2 laundry detergent bottles of equal weight, bag with something weighted in it, etc.
5 Rounds:
:10s Top Bent over Row Hold
:10s Bottom Bent over Row Hold - but DON'T lose the contraction/connection @ your shoulder blades (e.g., don't let those shoulder blades droop to the ground)
*** Be sure to hip hinge forward, brace your core, and squeeze the shoulder blades together to bring the weight to the top
Then
Rest 1:00
Then.... REPEAT Pt. 1, 2, and 3 2 more times for a total of 3 ROUNDS
Cool Down
Practice some deep breathing to bring your heart rate back to normal. Stretch and roll out your lats and glutes, and pecs. A great pec stretch is to place your entire forearm on a doorframe with your upper-arm extending perpendicularly to your body. Then lean into your arm and look away from the hand that's on the door frame.