Brazen Fitness Community

2 Rounds for quality 10 Alt. Deadbugs 10 Calf Raises 10 Tibialis Raises 10 Russian Baby Makers

15-18 min of Strength work: Weighted Squat x 10 Inverted Row x 10-12 *Rest :60-:90 sec. as needed between sets Intent: Start light and build your way up to a 7/10 in about 2-3 sets, resting only the amount of time it takes you to adjust weight and go. Once at a 7/10, try to do 2-3 sets AROUND that weight whether you're staying there or making micro jumps (think 2-10lbs max) for maximal results. Totally fine if you stay at the intensity once you build to it and DON'T build as long as it's around the 7/10 of difficulty for you! Once you have done your first WORKING set, meaning your weight feels like a 7/10, then superset with the inverted rows. Rest the 60-90 between those most challenging sets. Take the additional 3 min from 15 to 18 IF NEEDED for that extra "oomph" set. Weighted squats: Choose whichever option you did in prior weeks. (Barbell front/back squat, dumbbell front loaded, goblet squat, see videos for examples). Slower down than up tempo. This week we have 2 less reps than last, so aim for at least one to two of your working sets to be slightly up from the previous week, but should still feel like a 7/10 scale for the 10 total reps. Inverted rows: Shoot for the later end of the rep scheme but if you need to fall back to 10, still a great set! More horizontal is more challenging than more vertical, so try to get more horizontal as we decrease reps! L2: Feet elevated on a box (completely horizontal) *If you do not have a set up to row, choose the towel option OR sub bent over row. (see video).

Move for 10 Min.: 7 Push-Ups 7 Suitcase Deadlifts (L) 7 1-arm Swings (L) 7 Push-Ups 7 Suitcase Deadlifts (R) 7 1-arm Swings (R) Intent: Push the pace on this one and try to only rest between movements vs during movements. This is the day to push your "threshhold" pace, meaning you want to get out of your comfort zone and take a pace you may not believe you can hold for the entirety of the piece. If you have to sit down/lay down to rest after this one, you approached this well! Use intensities and options that will afford for this approach. Push-Ups: Choose an easier option off the bat so that you can maintain quick and unbroken sets through later rounds. Swings and Deadlifts: Ideally you use the same weight for both of these movements. This is a good one to challenge yourself on to stay un

5 minutes of Exhale hold work: Exhale a full breath for as long as you can go, then breathe normally for 1 min through the nose Goal/Intensity: We want to extend our exhale for as long as possible! This means letting your air out slowly either through your nose or through pursed lips. Personally, I like to do a light hum which helps me extend longer! A Standard time for everyone to shoot/ work towards is a :60 exhale. This is a hard accomplishment for some, thats ok, the idea here is to help build your CO2 tolerence and build up to a :60 exhale eventually. Areas of focus: Spend 1 minute nasal breathing and down regulating. Take in one deep/full breath after your minute of nasal breathing and then exhale as slowly as possible, ideally through the nose. Repeat 2-3 times.

2 Rounds for quality 10 Alt Bird Dog 10/side Hip Abducted Rock Backs 12 Death March (total) 10 Glute Bridges

15-18 min of Strength work: Deadlift x 10 Seated DB Press x 10-12 *Rest :60-:90 sec. as needed between sets Intent: Start light and build your way up to a 7/10 in about 2-3 sets, resting only the amount of time it takes you to adjust weight and go. Once at a 7/10, try to do 2-3 sets AROUND that weight whether you're staying there or making micro jumps (think 2-10lbs max) for maximal results. Totally fine if you stay at the intensity once you build to it and DON'T build as long as it's around the 7/10 of difficutly for you! One you begin your working sets (7/10 scale) THEN superset the DB Press for those 2-3 working sets. Rest the 60-90 between those most challenging sets. Take the additional 3 min from 15 to 18 IF NEEDED for that extra "oomph" set. Deadlift: Choose whichever option you in previous weeks. (Barbell DL, Double DB DL, KB DL, or Suitcase DL). Slower down than up tempo. This week we have 2 less reps than last week, so aim for at least one to two of your working sets to be slightly up from the previous week, but should still feel like a 7/10 scale for the 10 total reps. Seated DB Press: This is higher reps so weight may start out lighter than you think but end up just right. Ideally you feel like the last 2-3 reps are TOUGH. If you don't have 2 of the same weight, do 1-arm seated DB press on each side. Goal is matching last week or improving at least 1 set to either more reps OR a higher loading. Weight should feel like 7/10 scale difficulty but 5 reps less than week 1 so we want to be upping weight if possible!

Cycle Through for 3 Min. (11 min.) 5 Strict Burpees 10 Alt. DB Cleans (5/side) 10 Curtsy Lunges Rest for :60 at the end of 3 min. x 3 total sets Intent: Aim for a pace that allows for continuous movement for the whole 3 minutes of work. 1 min. of rest should be JUST enough to start off strong again but your pace may fall off a bit over the course of the 3 sets. Strict Burpees: Goal is a good quality push up here. Elevate as needed or use your knees. DB Cleans: These are from the ground but if that's too much you can go from the hang position (knees). Alternate hands each rep OR do 5/side.

10/side Sciatic Nerve Floss 1 min. Happy Baby

2 Rounds For Quality: 10 Alt. Groiners 10 Alt. Reverse Lunges 10 Scauplar Push Ups

4 sets of Strength work (15 min): Split squat x 10/side 1-arm high pulls x 10-12/side *Rest :60-:90 sec. as needed between sets Intent: Start light and build your way up to a 7/10 in about 2-3 sets, resting only the amount of time it takes you to adjust weight and go. Once at a 7/10, try to do 2-3 sets AROUND that weight whether you're staying there or making micro jumps (think 2-10lbs max) for maximal results. Totally fine if you stay at the intensity once you build to it and DON'T build as long as it's around the 7/10 of difficutly for you! Rest the 60-90 between those most challenging sets. Split squat: Start with feet in squat base and slide one back into a lunge positon. Be sure that when you lower your back knee to the floor, both legs are at a 90* angle. Choose same style of loading that you did in the previous week. This week we have 2 less reps than last week, so aim for at least one to two of your working sets to be slightly up from the previous week, but should still feel like a 7/10 scale for the 10 total reps. 1-arm high pulls: Drive the elbow up and back and only as high as you can keep the elbow above the wrist. Lower with control and always slower down than up tempo. This is not a "how heavy can I lift" type movement, so keep your loading to a bell that allows you to control the rep and keep that elbow above the wrist. For many this will be ~10-15#.

Every min for 12 min (4 sets/each): Min 1: 8-12 Bent Over Rows Min 2: :14 Alt. DB Snatches Min 3: :10-:15 sec.1-arm Plank Intent: Accomplish the work as quickly and as excellently as you can move well to earn as much rest on that minute as possible. Do not exceed about 40 seconds worth of work on the Burpee+snatch. If you do, drop back to 3/side or 6 total reps. Bent Over Rows: Barbell or Dumbbell options here. Weight should feel tough, so build as you go to find the right load. If it's a little lighter do all 12 reps, if you build heavier and can only get 8 that's perfect as well. Slower down than up, really squeeze the weights back at the top of the rep. Focus on staying hinged forward. If you have a cable machine or bands you could also do seated rows. DB Snatch: These are from the floor but can be from the hang position (knees) as well. You can alternate for 14reps OR do 7/side. Weight should feel moderate, reps should stay unbroken. You can switch hands on the way down or reset on the floor each rep. If you are proficient at these you can push this into a sprint of up to 20 reos but know that you'll only have about :10-:15 sec. of rest before your next minute. 1-arm Plank: Lots of core stability here. If this is too tough or you need to scale, do a :30 second tall plank.

2-3 minutes of Prone breathing with a 5-10# weight on back Prone breathing: Laying face down, as you breathe in you should feel your stomach press against the floor and your lower back rise as your sides expand as well. We are working on breathing mechanics here and trying to get 360 degrees of circumferential expansion with our diaphragm.

2 Rounds For Quality: 8/side Single Leg Deadlifts 10 Side Lunges 5 Inch Worm Walk Outs

4 sets of Strength work (15 min): Kickstand RDL x 10/side Weighted floor press x 10-12 *Rest :60-:90 sec. as needed between sets Intent: Start light and build your way up to a 7/10 in about 2-3 sets, resting only the amount of time it takes you to adjust weight and go. Once at a 7/10, try to do 2-3 sets AROUND that weight whether you're staying there or making micro jumps (think 2-10lbs max) for maximal results. Totally fine if you stay at the intensity once you build to it and DON'T build as long as it's around the 7/10 of difficutly for you! Rest the 60-90 between those most challenging sets. Aim to increase weight on each movement this week, even if it's just 2.5-5#! Kickstand RDL: Big glute emphasis on these, isolating that front leg glute. Think about shifting 80-90% of weight on the front leg, soften knee, and hinge forward over the front leg, maintaining a neutral spine. If you can progress from the previous week, do so. Goal is increasing weight but maintaining a 7/10 difficulty. Weighted floor press: *If you have a bench or even a medicine ball/low box that you can rest your mid-back and bridge

3 rounds for completion (15 min): 400m row/run 20 Alt. Shoulder Taps 100ft Overhead Plate Walk Rest :30 following each round Intent: This is a task completion training piece, meaning the quicker you get through this, the quicker you're done! However, not at the expense of sloppy movement. Always move with intention and for quality but dial it up for this one and move with a sense of urgency. You should be finishing between the 10-15 min mark here today. Row/Run: this is about :90 seconds or less of steady movement. Not a leisurely pace but not a rushed pace, something sustainable. If running is not a good option, do :90 of box step ups/overs. OH Plate Walk: Shoulder and core stability while under fatigue. You can hold a single DB on each end overhead or a bumper plate. Challenge yourself so you have to focus on stability to move well with the weight overhead.

2-3 sets: 10 Elevated Heel Eccentrics with 3 second eccentric (lower down) -This is week 3 of these. Try adding load via a weight vest/back pack/ or dumbbells but priority is the 3 second tempo. If you can add weight you can drop down to 6-8 total reps. *You'll need to elevate your surface to get full range of motion. Pressing up on both feet, staying over the big toes, and slowly lowering 3 seconds down. These are GREAT for those of us with ankle restriction or those who may deal with plantar fasciitis pain.