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3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipmentLimited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
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I’M INTERESTEDprep the body
FOLLOW THE GUIDED WARM-UP
200m Run10 Jumping Jacks
7 Straight Leg Sit-Ups
4 World’s Greatest Stretch
7 Thread the Needle
10 Lunge + Twist
4 Broad Jumps
BODYWEIGHT
BODYWEIGHT
For Time:30 V-Ups [Demo -0:25s]
40 Burpees (Jump & Clap) [Demo – 0:35s]
120 Air Squats [Demo -0:47s]
40 Alt Shoulder Taps [Demo – 1:00]
30 Squat Burpees [Demo – 1:10]
LIMITED
For Time:30 V-Ups [Demo – 0:25s]
30 Devils Press [Demo – 0:35s]
120 Air Squats [Demo – 0:48s]
30 Alt. DB Rows in the Plank [Demo – 0:57s]
30 DB Thrusters [Demo – 1:05]
HOME GYM
For Time:30 TTB [Demo – 0:25s]
30 Devils Press [Demo – 0:52s]
120 Air Squats [Demo – 1:04]
30 Pull-Ups [Demo – 1:12]
30 DB Thrusters [Demo – 1:32]
cool down
COOL DOWN
Twisted Cross (1 min/side) [Demo – 0:01s]Thread the Needle (1min/side) [Demo – 0:18s]
Seated Hamstring Stretch (1 min) [Demo – 0:35s]
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
MOVE
Pull-Up Progressions
By: Brandon Massie
Build Strength & Coordination For Higher Skilled Bar Movements:1) TTB
2) Kipping & Butterfly
3) CTB
4) Bar Muscle-Ups Strength:
1) Shoulder Stability
– Static/Dynamic
2) Core:
– Static/Dynamic
-Hollow/ Arch Position
3) Pulling
– Multi-Plane
– Muscular Endurance
– Absolute Coordination:
1) Swing/Circles
2) Timing
3) Putting It Together
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FREE WORKOUTS
