Author: zlongdpt

day 1 - “Hold On” Goal: Work mobility, strength and flexibility in hips, quads and ankles. 8min EMOM odd: 20 Knee Together Squats https://youtu.be/z23pGAUSZB4 even: accumulate 30 second tuck or L hold on Paralettes https://youtu.be/svcJIk7aSVQ   day 2 - “Hinge and Bridge” Goal: Hip mobility and strength through full range of motion. 3 Rounds for...

day 1 - “Flutter Away” Goal: Work on building core/hip flexors while holding active position 10 min EMOM odd min: 15 Hollow Tension Pulls https://youtu.be/uxZ5VSMMh8E even min: 30 sec of hanging flutter kicks https://youtu.be/AfkJxHM6_ig   day 2 - “Get Tall” Goal: Core strength and control Dynamic Couch Stretch x30 seconds per side https://www.youtube.com/watch?v=BHBIaRhSdGQ Then 5 sets for quality...

day 1 - “Rock and Roll” Goal: Spend time under tension in hollow & superman positions to strengthen core & lumbar spine Hollow Hold: 3 max effort sets with double rest between each set (if you hold for 12 sec - you rest for 24sec) **hollow hold (tuck/one leg/extended) https://youtu.be/Bd-l8aeDUmY Then: Hollow to...

day 1 - “Slides & Hangs” Workout Goal: Build Core strength while building grip and shoulders ALTERNATE between each exercise for 5 rounds: *Pike/tuck Hold hanging from rig Max effort set https://www.youtube.com/watch?v=MTw7CxHvp7A& AND   *Hollow slides off bench/box 10 slides https://www.youtube.com/watch?v=Sgh0GtRc0pk day 2 - “Raise and Squat” Goal: Core strength / stiffness plus hip flexor mobility...

day 1 - “Say Hollow to Strength” Goal: Build correct hollow shaping while spending time under tension Arch to Hollow Tension Drill 5 rounds: 30 sec work/30sec rest https://youtu.be/HQgxLMnEJa8 THEN: Hollow Rocks 3min of: 20sec work/10 sec rest https://youtu.be/3UFnnjezz5o Day 2 - Uni Squats Goal: Unilateral core strength in the squat 20-15-10 each arm Single Arm Front Rack Squats...

day 1 - “Seals love to Slide” Workout Goal: Build Dynamic Strength in Shoulders Hollow Sliders with Tuck Ins 5 rounds: 25 feet hollow slider with 10 tuck “ins” at end https://youtu.be/8KZu8NpAqDI between each slider do 10 parallette shoulder extensions: https://youtu.be/7GLMYwLE47c   day 2 - “Stretch & Flex” Goal: Shoulder Capsule mobility and overhead flexibility Posterior...

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