Sunday, January 19, 2020

Rite of Passage : Medium Day


  • Warm Up
    • 3 x 5
      • 16kg Prying Goblet Squat
      • StrongFirst Hip Brideg
      • 16kg Kettlebell Halo
  • Pressing
    • 3(1,2) 16kg Clean and Press
      • Superset
    • 3(1,2) Horizontal Pull Up
  • Swings
    • 5 minute 16kg Medium Effort Swings
  • Before Bed Stretch Flow
    • 90/90
    • Bridge Hold
    • Twist Hold
    • Toe Touch Hold
    • Bretzel
    • Kneeling Hip Flexor
    • Downward/Upward Dog Switch
    • Standing Quad Stretch

Saturday, January 18, 2020

Rite of Passage : Variety Day


  • 5(5) 20kg Loaded Clean
    • Superset
  • 5(1) 20kg Turkish Get Up
  • Before Bed Stretch Flow
    • 90/90
    • Bridge Hold
    • Twist Hold
    • Toe Touch Hold
    • Bretzel
    • Kneeling Hip Flexor
    • Downward/Upward Dog Switch
    • Standing Quad Stretch

Friday, January 17, 2020

Rite of Passage : Light Day


  • Warm-Up
    • 3 x 5 
      • 16kg Prying Goblet Squat
      • StrongFirst Hip Bridge
      • 16kg Kettlebell Halo
  • Pressing
    • 3(1)16kg Military Press
      • Superset
    • 3(1) Horizontal Pull-Up
  • Snatches
    • 9 minute 16kg Snatch
      • 3L/3R each Minute
        • 54 Total Snatches
  • Before Bed Stretch Flow
    • 90/90
    • Bridge Hold
    • Twist Hold
    • Toe Touch Hold
    • Bretzel
    • Kneeling Hip Flexor
    • Downward/Upward Dog Switch

Thursday, January 16, 2020

List of Bang for your Buck : Mobility/Flexibility Exercises


Joint Mobility

  • Qi Gong Hip Circles
  • Spinal Waves
  • Neck nods and looks
  • Arm Circles
  • Shoulder Circles/Shrugs
  • Elbow Circles
  • Wrist Circles
  • Standing Twist
  • Hula Hoop
  • Hip Pelvic Tilts
  • Knee Circles
  • Ankle Circles
  • Amosov Squats
Warm-Up
  • 3 x 5
    • Prying Goblet Squat
    • StrongFirst Hip Bridge
Stretching
  • Anytime
    • Bridge Hold
    • Twist Hold
  • Before Bed
    • 90/90 Stretch
    • Kneeling Hip Flexor Stretch
    • Toe Touch Hold or Dynamic
    • Rear Hand Clasp
    • Bretzel
Movement
  • Crawling
  • Rolling
  • Walking