Bear Walks 2 sets of 15-20 feet. Forward and backwards
Figure 8's, 5 each way feet wide, 5 each way feet together
Lizard Stretch 2x5 each leg
Shoulder Dislocates 1x10
Superset - Perform "A1" then immediately perform "A2". Repeat for "B's".
A2) Active Hangs - level 1 feet on box, level 2 feet off the floor 2x5 hold last rep for 10 seconds
B1) Dead bugs 2x30 second holds
B2) Squat to flexion drill 1x10
Choose which level you will use for each exercise. Try to stick to that level for the entire workout.
Ex. I'll use level 2 squats (goblet squats), and level 3 chin ups (pronated grip).
Level 1 - Bodyweight
Level 2 - Goblet Squat
Level 3 - Double racked Kettlebell squat
Level 4 - Barbell Front squat
Level 1 - Feet on floor or box
Level 3 - Pronated grip (Pull-up)
Level 4 - Add an L-sit
Perform the exercises down below as a superset.
After one set on "A1" take a 60-90 second break. After your third set of "A1", rest 60-90 seconds then perform "A2". Repeat for set "B" and "C".
A1) Squats 3x10 @ RPE of 5
A2) Chin-ups 1x5-10 reps
B1) Squats 3x8 @ RPE 6-7
B2) Chin-ups 1x5-10 reps
C1) Squats 3x5 @ RPE 7-8
C2) Chin-ups 1x5-10 reps
Post workout stretches:
Seated Chest Stretch 3-5x 10-20 seconds in each position
Death Stretch 3-5x hold last position for 10-30 seconds
Shifting Pigeon Stretch 1-3x30 seconds in each position