Start Today’s Workout | November 24, 2018 Full Body Focus

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 Circuit: 3 sets, minimal rest in between exercises and rounds

A1: Deep Ape Hold x 1 minute

Sit into a deep squat. Keep your heels flat in the ground. Drive your knee forward and out to stretch your shins and ankles. Try to keep a long spine and tight core.

A2: Scapula Pull Ups x 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.

A3: Jump Rope x 150 skips

Perform skips with a jump rope, preferably a weighted rope. I used a muay thai jump rope from Rogue.com.

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first work set: 4 sets | Rest 60 seconds in between sets

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first work set: 4 sets | Rest 60 seconds in between sets

B1: Double Kettlebell Clean to Reverse Lunge x 30 seconds

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 backup and place the kettlebells back underneath your hips. Alternate sides.

B2: Side Kick Through, Alternating x 30 seconds

Start in a beast position, hands under your shoulders and knee slightly tucked in underneath your belly button line. Lift on hand off the ground and kick your opposite leg through. Pull your elbow up and back and point your toes on the foot that is kicking. Keep your leg off the floor and create as much distance as you can from your elbow to your toes. Pull your leg back through and switch to the other side.

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Secondary work set: 4 sets | Rest 60 seconds in between sets

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Secondary work set: 4 sets | Rest 60 seconds in between sets

C1: Squat to Press, Alternating x 30 seconds

Start in the racked position with your wrist flexed, stacking your wrists over your hips. Sit slow and deep into your squat and the explosively stand up pressing the kettlebell overhead. Use the force from your legs to initiate the press to make it a full body movement. Fully extend your arms out in the overhead position. Keep your ribs down with a tight core to help prevent your spine from overextending and overloading your low back. Pull the kettlebell back down into your rack, focusing on a slow and steady negative. Go down slow to load and explode up hard and fast.

C2: Step Ups with Knee Drive, Alternating x 30 seconds

Using a stool or other elevated surface, place a foot on the stool, explosively step up bringing your back knee up towards the sky, triple extend, and hop off the box. Bring your leg all the way back to the ground, step off, and switch sides.  

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Third work set: 4 sets | Rest 60 seconds in between sets

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Third work set: 4 sets | Rest 60 seconds in between sets

D1: Renegade Push Up to Row x 30 seconds

Starting in a plank position with your hands on the handles of the kettlebells, perform a single push up then 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.

D2: Squat Jump x 30 seconds

Squat to at least parallel and jump as high as you can. Try to land softly and reload before you perform every rep. Keep your spine straight and core tight.

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Decompression & Cool Down Follow Along | 1 Round Each Exercise

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Decompression: Perform 1 round of each exercise back to back

Needle Arm Thread, Alternating 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.

Thoracic Bridge, Alternating x 5 each side

Start by sitting face up, palms behind your back and legs bent. Bridge your hips up keeping them level and reach with one hand across your chest. Reach far and get a deep stretch in your thoracic, all while keeping your hips from rotating. Alternate sides by pulling your arm back in and and sitting your hips close to the floor before switching.

Shinbox Switch with Twist x 5 each side

Start in a shinbox position and then shift your knees to one side. Twist your torso towards the direction you shifted as if you are performing a push up over the top of your thigh. Alternate sides slow and steady.

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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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