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Workout of the Day – Thursday April 4th, 2019 “Body Armor”

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Active Recovery (No Measure)

Workout Definition

Not for Time, and at a Controlled Intensity:

75/60 Calorie Row or

100/80 Calorie Assault Bike

On the 0:00, and every 5:00 thereafter until workout completion:

5 Strict Toes to Bar

10 Kettlebell Swings

20 Banded Good Mornings

30 Banded Pull-Aparts

L-Sit

Accumulate 1:30 in an L-Sit

The further we extend our toes from the body, the more challenging this movement becomes.

From most difficult:

1) Locked out elbows, locked out knees, toes pointed.

2) Locked out elbows, bent knees by ~45%.

3) Locked out elbows, bent knees by ~90% (tuck).

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00