DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Bird Dog Plank & Deadlift

Rest between deadlift sets should be about 3 minutes. Bird Dog Planks are slow & controlled

• 5 reps @ 40%
  • 1 min Rest
  • 5 R / 5 L Bird Dog Plank (1 min)
  • 1 min Rest
• 5 reps @ 50%
  • 1 min Rest
  • 5 R / 5 L Bird Dog Plank
  • 1 min Rest
• 5 reps @ 60%
  • 1 min Rest
  • 5 R / 5 L Bird Dog Plank
  • 1 min Rest
• 3 Reps @ 70%
• 3 Reps @ 80%
• 3+ reps @ 90% (only attempt confident reps)

WORKOUT

2 Attempts for fastest time:

• 200m Row
• 40 Kettlebell Snatches (Alternate 5R/5L to 20 reps)
• 200m Row

Rest 3 minutes between efforts

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec hold, 3-5sec up
• LIGHT weight or no weight

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose

Pick an activity you can do for 20 minutes.

Examples.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• Jump Rope
• etc.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely, talking pace, half speed, slow for 3-5 minutes.

Rest for a minute or two. Grab a drink.

WORKOUT

Do the activity for 20 minutes.

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Idea:

As Many Rounds As possible in 20 minutes of:

• 200m Run
• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Keep track of how much you completed at the 20 minute mark. But, if you’re halfway through a round, then finish the round and keep track of that time as well.

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COOL DOWN

10 minutes stretching.

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 5 Table Top Stretches (in place)
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 5-10 Crab Shoulder Rocks (in place)
• 10m Inchworm
• 3R/3L Thoracic Bridges (in place)
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

DISCOVERY & STRENGTH

Pull-up Ladder

• 5 reps @ 40%
  • 5R/5L Lying Oblique Twists
• 5 reps @ 50%
  • 5R/5L Lying Oblique Twists
• 5 reps @ 60%
  • 5R/5L Lying Oblique Twists
• 5 reps @ 65%
  • 5R/5L Lying Oblique Twists
• 5 reps @ 75%
  • 5R/5L Lying Oblique Twists
• 5+ reps @ 85%

WORKOUT

4 Rounds:

• 1min Bar Hang
• 15R/15L Alternating Handstand Touches

COOL DOWN

5 Way Shoulder – using Iron Woody Bands

• 1 Minute Right / 1 minute Left – Banded Lat Stretch
• 1 Minute Right / 1 minute Left – Banded Overhead Tricep Stretch
• 1 Minute Right / 1 minute Left – Banded Rear Capsule Stretch
• 1 Minute Right / 1 minute Left – Banded Bully Stretch

1 minute right / 1 minute left – Child Pose Lat Stretch