Form & Function

LOWER PREP 20

2 rounds (no rest between): > Banded hip abduction x10 - Keep core engaged, hold onto something for balance if needed! Let foot come inside supporting leg, then reach straight out to side, keeping toes facing forward! >Banded hip abd/ext x 10 - Keep core engaged, hold onto something for balance if needed! Angle about 45 degrees from straight. >"runner" banded hip ext x 10 - Core on, drive stance foot through floor and use arms to help you coordinate the movement! Modify with hand support as with the other two banded moves. > Walking SLRDL w explosive concentric chop x 6 each side - Hinge into hip, nose over knee over toes, reaching small weight across hip. Drive floor down and chop up and across your body, owning that top position before repeating on opposite side. > Lateral banded bear crawl x 5 each way - Core on, band at your waist. Opposite limbs move together, hips stay low!

Barbell Front Squat

3 x 8

Barbell Hip Thrustt

20, 15, 12

BW pistol / modification side by side

3 x 3

Heel Hover Drop BSS

3 x 8

Stomp Step up - mini hop

3 x 6

Diagonal bridge w cross connect / modification side by side

3 x 8

Pick your Cardio Implement!

1 x 20:00

UPPER PREP 20

2 rounds (no rest between): > Bent over Black Burners x 8 - Begin in a hinged position, core engaged. Using light weights or just your arms, drive elbows back until they are even with shoulders, then rotate forearms up until they are even with your neck. Press overhead, trying not to let hands drop or wrists cheat!! > TRX scapular retraction x 10 - Use a TRX or rings , step in according to your strength level. Keeping elbows straight, let scaps spread apart, then draw them down and together to pull yourself up. > Forearm serratus push up to SA plank x 5 each side - Core on, neck neutral! Allow scaps to come together, then press floor down and away. Own this position as you tap opposite hand to shoulder. Wider feet is easier, narrower more challenging!

Pause Chin Up

3 x 5

Half kneeling Arnold Press

3 x 8

DB Bench Press (w positioning)

3 x 12

Banded Lateral Raise (Superband)

3 x 12

Top Range "pull apart" lateral raise

3 x 8

Bent over Cable fly

3 x 12

Gorilla Row (Opposite arm behind back)

3 x 8

LOWER PREP 21

2 rounds: > Down dog toe touch w feet on wall x 8 each side - Begin on hands and knees with feet against a wall. Keeping chest proud (no crunching!), push yourself backwards and hinge at the hips. Try to keep hips square as you reach opposite hand to foot. > Plank bird dog x 8 each side - Begin in a plank, forearms pressing through floor. Reach opposite arm and leg out long, maintaining stability in the trunk. Feet wider is easier, narrow is hard! I like about hip width for myself! > Medball Hinge to OH step to box x 5 each side - Using a light medicine ball or plate, hinge at the hips, then explode up and forward onto the box. Own the top position, hands pressed overhead and ribs down, before repeating!

Barbell Romanian Deadlift

12, 10, 8

High Plank with knee drive into hip extension

3 x 8

Single Leg Hip Thrusts

3 x 15

Zercher SL STS

3 x 6

KB Front Rack Walking lunge

3 x 10

Hovering Hip Abduction (machine)

3 x 20

Pick your Cardio Implement!

1 x 20:00

2 rounds: > Prone Hitchhikers x 15 each side - Lie on your stomach with a small plate or just your thumb facing the ceiling, shoulder and elbow at 90 degrees. Keep elbow on the floor and 90 degrees as you lift hand toward the ceiling > Low bear down-dog x 10 - Start on forearms, knees, and toes. Press yourself back with forearms, simultaneously lifting hips with abs, ribs down. > Scap pull up x 8 - Think about shortening from ribcage to pelvis as you "suck" shoulder blades down. Hold 2 sec and repeat!

incline DB bench

3 x 12

Prone EZ Bar Facepull

3 x 12

Pull ups

3 x MAX

Bodyweight Dip

3 x MAX

Half kneeling cross body pulldown

3 x 10

Half kneeling KB lateral raise

3 x 10

FULL BODY PREP 20

2 rounds: > Shin box Getup x 5 each side - Begin in a 90/90 hip position, then bring feet in just a little bit. Trying to keep torso as vertical as possible, stand up to knees, then rotate over front leg and stand up. Control the descent! > Zombie Situp w rotation x 8 - Legs straight with an object squeezed between knees, or feet anchored if needed. Try to keep legs flat on floor as you roll up, then rotate to either side with torso tall. Control the descent, spinal segment by spinal segment.

High Rep BB Hip Thrust

3 x 20

KB rack carry with close-the-gate

3 x 10

Deficit Push Ups

3 x 20

Half kneeling lateral ball slam (hinge)

3 x 10

Barbell Pendlay Row

3 x 10

Barbell Stiff leg Deadlift

3 x 10

Wall sit with Plate OH raise

3 x 20