Workout 1
Begin with 2 Rounds
(1) 4 minutes Assault Bike at RPE 3-6.
Start off easy/moderate then slowly ramp up the intensity each minute, maxing out at RPE 6.
Focus on breathing, driving through the legs and pulling with the arms evenly.
(2) 10 Elevated Bird Dogs with 10-15lbs
Use a bench or elevated platform.
Take 3-5 seconds to raise and then lower the weight, the slower the better.
Focus keeping shoulders packed, hand flat on bench and abdomen engaged throughout.
Workout: 3-4 Rounds
This is a circuit where you will move from one exercise to the next with minimal rest but you are not rushing. Practice on the first round, dialing in your movement and then increase the intensity on each round.
(1) Side to Side Crawling 30-60 seconds
Knees are a couple of inches off the floor.
Shoulders stay packed and directly over wrists.
Move slow, feel the abdomen brace the spine.
Breathe.
(2) TRX Back Rows Angled / 8-15+ reps
Lengthen the TRX straps so that you are at an angle that feels moderate at first. Then decrease the angle, bringing you closer to the floor for increased resistance.
Drive your shoulder blades together while keeping the shoulders down and moving them back.
(3) Single Leg Deadlift with Opposite Arm 15lbs / 8-12 reps
Work on a clean hinge and angles.
Feel the abdomen work with your glute and hamstrings to complete each rep.
(4) Seated Medicine Ball Rotations with 10lbs / 10-15 reps
Move slow and controlled, touch the floor on each side.
Keep chest lifted.
(5) Single Leg Floor Glute Bridge / 8-12 reps
Focus on driving through the glute, pausing at top for 2-3 seconds.
(6) 50-100+ Jump Ropes
Focus on being light on your feet with small jumps.
Keep chest tall, shoulders down and back.