10 Anchored squat/ hinge transition
10 Halo + extension
10 Squat (with implement)
50 Jumping jacks (touch hips/ legs at bottom, touch hands over head at top)
5 Straight jump
:30 sec. unweighted hinge hold
Warm-up should leave us warm, not tired; Scale accordingly, especially if just beginning training or adjusting to this style training for the first time. Range of motion, details of each movement, and bracing are all to be practiced and applied in warm-up just as they are in the training day; Attention in one leads directly to improvement in the other.
Movements linked to demonstrations in our Movement Library; Watch and refresh- Don’t guess.
20 x 2L, 2R- each rep with a max-duration hold @ top
Rest briefly between sets- not between arms. Hold hard, and longer than you thought you could. Demand a flat back and a strong hinge, and “hold” by squeezing your lat, pinning your arm to your side, and making a braced, “fat-not-tall” belly.
Then, immediately and aggressively:
100 Double-arm extended reverse lunge (5 x 20)
500 Jumping jacks (touch hips, touch hands overhead)
If implement begins to “float” (bounce, move up-and-down, compromise posture…), reset quickly and continue accurately.
Extended-arm (single or double) is always held straight in front of body, aggressively, and at chest level. Short rest in 20-rep lunge intervals. No rest in jumping jacks.
In any lunge, but especially when stepping behind us, be sure to brace before you drop, step far enough to bring the lead shin to vertical/ near vertical, and touch (but don’t smash) the rear knee to the ground. Because the implement will be held in front, this will create a unique coordination and dexterity challenge for many. Embrace it, address it, and improve it.
Immediately: Without hesitation, internal pontification, or rumination.
Aggressively: Like you’re moving towards something dangerous to help another person, or away from something dangerous to yourself.
1 x max-duration full-effort hollow hold
2 x :45 sec. full-effort hollow hold
3 x :30 sec. full-effort hollow hold
Building a bulletproof “power source” will improve all elements of your physicality- and simple, hard, non-gimmick sit-ups and holds are a sure-fire way to do so. Do not make this easy- make it the opposite; It’s the insulation for your hardest efforts.
Each day will end with varied durations of hollow hold, and the cool-down is a minimum of 25 cat/ cow stretch and 100 yd. brisk walk/ exercise bike ride/ etc.