Start Today’s Workout | July 30, 2019

Topic
Materials

Joint Mobility Follow Along | Perform 1 Round Each Exercise

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Pelvic Tilt
Description: stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out.

Lateral Pelvic Tilt
Description: Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides.

Hip Circles
Description: squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly.

Lateral Spine Glide
Description: stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body.

Spinal Flexion and Extension
Description: in a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine.

Lateral Spinal Flexión
Description: Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction.

Neck Juts and Tucks
Description: Stick your chin forward and then tuck it back getting long through your spine.

Neck Glides
Description: Standing in a tall neutral stance, glide your head shoulder to shoulder.

Arm Screws
Description: Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch.

Arm Circles
Description: Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backward and forwards.

Elbow Circles
Description: Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction.

Paint the Fence
Description: Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps.

Hang Loose Shake
Description: Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes.

Forward Leg Swings
Description: Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can.

Lateral Leg Lift
Description: Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side.

Knee circles
Description: Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction.

Ankle Rolls
Description: Start in a standing position, turn your feet away from each other at about a 90-degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.

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Movement Prep | 3 Rounds, Minimal Rest Between Exercises

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Movement Prep3 sets | Rest 30 seconds in between exercises

A1: Side Kick Through to Bridge x 5 reps each side

Start in a beast/quadruped position. Lift one hand and your opposite leg off the floor and then kick your leg through. Put your foot on the ground and extend your hips and then sit back down. Pull your leg back through into your quadruped position. Alternate sides.

A2: Double Kettlebell Hike Clean to Squat with 3 count eccentric and 3 count pause x 5 reps

Start with two kettlebells in the hike position about a foot away from your center. Posture up, brace your core and explosively pull the kettlebells high under your pelvis and explosively swing them to about shoulder height, using your posterior(butt and hamstrings), then downsing and clean the kettlebells into your rack position. Keep your forearms vertically stacked and wrist flexed. Sit into a squat, keeping your knees out and chest tall. Explosively stand back up and repeat.

A3: Scapula Pull Ups x 10-15 reps

Use a pull up bar and hang overhand grip. Keep a tight core, think hollow body, and elevate your shoulders as far out of their pockets as you can and then pull them back into their pockets keeping your arms straight. Engage your scaps, lats, and core. Elevate and depress your shoulders repeatedly.

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Super Set 1 |5 sets, rest 1 minute in between sets

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Super Set 1: 5 sets, rest 1 minute in between sets

B1: Suitcase Style Step Ups, Alternating x 10 each leg

Start standing with two kettlebells out to your sides at arms length. Step up onto a bench or a stool, plant your whole foot on the bench, step up with your other foot, bring your feet together, step down keeping the foot you started with one the bench

B2: Ring Push Ups x 10 reps

Perform a push on a suspension trainer or rings by pulling yourself down, actively engaging your lats. Keep your elbows at about a 45 degree from your side on the way down and then push up. At the top of the rep try to bring your hands together to get a deeper chest squeeze. You can even try to turn your thumbs out and bring your pinkies together.

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Super Set 2|5 sets, rest 1 minute in between sets

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Super Set 2: 5 sets, rest 1 minute in between sets

C1: Renegade Row x 6 reps each arm, 2 second squeeze at the top

Starting in a plank position with your hands on the handles of the kettlebells, pull one kettlebell up at a time toward you hip, engaging your lats. Bring it back down and alternate sides. Try to keep your hips squared while avoiding any shifting.

C2: Double Kettlebell Clean to Reverse Lunge and Squat x 10 reps(5 each leg)

With kettlebells in between your heels, explosively pull the kettlebells into your racked position. Try to spiral the kettlebells around your wrists smoothly and rack them with flexed wrists. Then step back into a reverse lunge, tapping your knee to the ground, try to prevent any jarring in your structure. Inhale as you go down to help brace your core. Step back up, perform a single squat, and place the kettlebells back underneath your hips. Alternate sides.

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Finisher:10 minute AMRAP

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Finisher: 10 minute AMRAP

D1: 20 Ball Slams

Start with the ball in your belly. Hop back into a fully extended position on your toes, extend your ankles, knees and hips. Explosively jump forward and into a slight squat as you slam the ball as hard as you can to the floor.

D2: 20 Kettlebell Swings

Start with the kettlebell in the hike position. Keep a strong hip width wide base with your feet. Brace your core and keep a long spine from your hips to your head. Pack your shoulders by engaging your lats and then explosively pull the kettlebell high and tight right underneath your crotch and then powerfully extend your hips to swing the weight up. Swing the weight up to about shoulder height but be sure not to muscle it up with your arms but use your legs to propel it up. Let it float at  the top and stay tall as it fall back down underneath your hips. Once the bell is about to hit you in the pelvis, hinge at the hips and give the kettlebell some back swing and repeat. Finish by hiking the kettlebell back to the start position, avoiding any slack in your spine.

D3: 5-10 Pull Ups

Hang from a pull up bar with palms over hand grip. Try and keep a hollow position with your ribs connected to your hips and leg straight and toes pointed forward and down. Pull yourself up, chin over the bar. Try to keep it strict and get a deep squeeze at the top of the rep.

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Decompression & Cool Down Follow Along | 1 Round Each Exercise

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Decompression: 1 round of each exercise

Needle Arm Thread x 5 each side

Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep.

Floor Scorpion, Alternating x 5 each side

Lay face down and extend both arm out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.

Lateral Spine Roll x 5 each side

Starts by folding at the hips. Let your head hang and keep a soft bend in the knees. Lean your spine to one side and shift your weight to the opposite hip. Use your inside arm to press against the inside of your leg and turn you opposite elbow to the sky. Try to get a deep stretch in your low back and then turn back down to the floor and hang your head and alternate sides.

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Today’s Workout is Complete, Great Job!

Don’t forget to leave a comment If you have any questions.

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