Workout of the Week
This workout is designed to be your early summer workout. With your knees and hip flexors being repetitively used in running, biking, and hiking we need to keep your rear end active, strong, and mobile enough to handle the warm months ahead. Also, chances are you probably need to stretch those anterior muscle out, so I’ve incorporated a few mobility drills into the workout.
This workout should take 45 minutes. The warm up begins with a few total body exercises to get the muscles you’ll use active. The first four rounds are a strength/bodyweight power combo to keep your fast twitch muscles active with a lot of your summer activities being slow twitch dominant. Move into your next three rounds for upper body muscular endurance with core. The EMOM is then designed to get your heart rate up with your legs working hard. For an extra challenge, hold the kettlebells/dumbbells for the side lunges in the front rack position. Finish up with a core tabata and those mobility drills I promised you. DON’T SKIP the mobility. If you need to shave time, take a round off the deadlifts or a few minutes off the EMOM.
Warm up
3 rounds
10 Walking lunge w/ rotation
10 KB swings
5/ea bent KB row
4 rounds
5 barbell deadlift
5 broad jumps
5 pass throughs
3 rounds
12 TRX / barbell in rack bodyweight row
10 Russian triangle
3/ea angel stretch
8 min EMOM
5/ea KB side lunges
10 jingle jangle
3 round tabata
Side plank (both sides)
Deadbug
Superman hold
2 rounds
15 band pull aparts
20/s each in step stretch
30s Sphynx stretch
