#MAKOWODSGREATAGAIN
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
Tabata (:20s Work/:10s Rest)1: Jumping Squats
2: Reverse Lunges
3: Plank Hold
x 3 Rounds
BODYWEIGHT
BODYWEIGHT
A) :90s On The Clock:8 HSPU or Hand Release Push-Ups [Demo – 0:22s]
AMRAP: Hollow Rocks [Demo – 0:59s]
– Rest :30 seconds
x 4 Rounds B) 12 Min. AMRAP: [Demo – 1:23]
20 Jumping Jacks
10 Alt. Reverse Lunges in Place
10 No Push-Up Burpee
LIMITED
A) :90s On The Clock:8 Single Arm DB Strict Press/Side [Demo – 0:24s]
AMRAP: Hollow Rocks [Demo – 0:47s]
– Rest :30 Seconds
x 4 Rounds B) 12 Min. AMRAP: [Demo – 1:10]
20 DB Hop Overs
10 Alt. SA DB Squat Cleans
10 No Push-Up Burpee
HOME GYM
A) :90s On The Clock:8 BB Strict Press 60%-65% [Demo – 0:27s]
AMRAP: Hollow Rocks [Demo – 0:39s]
– Rest :30 Seconds
x 4 Rounds B) 12 Min. AMRAP: [Demo – 0:58s]
30 Double Unders
5 Squat Cleans 155/105
10 HSPU’s
100m Run btw. Rounds
cool down
COOL DOWN
Standing Quad Stretch (:30/side)Seated Tri Stretch (:30/side)
Childs Pose (1-2min)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
MOVE
Moving Through the Hollow Body Position – Building on Our Basic Positions
Tips:Get Started Off Right: Complete first thing in the morning and get some easy early wins to the day! Awareness:
Are your movements improving? How do your gymnastics feel? Challenge:
5-7 Days This Week, Complete the Following:
Butt & Gut
:30s Work / :30s Rest
– Rocks/Ups/Holds
– Glute Bridge/Single Leg Bridge
5 Rounds Minimum (10 minutes)
Can add one round each day *Max 10 rounds (20 minutes)
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