Supine Batwing Row
The batwing row play-by-play:
draw arms up, directly inline with shoulders
exhale sharply as you draw elbows straight down to the floor
press powerfully through the floor to lift chest and back off ground
lift chest at the top of your range of motion to engage posterior deltoids and postural muscles
slowly lower back down and draw arms up overhead to repeat
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Single Leg Stability + Power
Use this circuit to develop single-leg stability and power. This workouts can be done with body weight, barbell, kettlebell, or dumbbells depending on your comfort and training.
Staggered-stance Deadlift
Single-leg Romanian Deadlift
Reverse lunge to forward knee drive
Complete all exercise on one side before switching to the other side.
10/s of each movement. Rest 30s after completing R/L. Repeat 3-5 times. You can add intensity by alternating sides with no rest.
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Full Body Warm Up
Compete this warm-up before any workout to ensure your joints and muscles are ready for range of range of motion, load, or explosive movement (2 rounds). Can also be used for active recovery days (3-5 rounds).
10/s dead bug breathing
10/s bear sit through
10 bear squats
10/s active shoulder rotation plus reach
10 t-raise
10 y-raise
10/s 3-way lunge (front, back, lateral)
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Prone T-Raise
Steps to a T:
lay face down
press hips firmly to the ground to activate glutes
extend arms to straight
lift straight arms up, squeeze shoulder blades together
slowly lower arms back to starting position
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V-Ups
Are your abs on fire yet?
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Side-lying Oblique Leg Lifts
For anyone that’s wondered am I doing side-lying oblique leg lifts correctly, this one’s for you!
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Lower-body High Intensity Circuit
This workout can be done:
As a rep ladder (10-1)
A rep pyramid (10-1-10)
Against the clock (10-15 minutes, 5-8 reps/exercise/side)
As a circuit (5-8 reps/exercise/side, add weight, 4-5 rounds, rest 60s between rounds)
Here are the moves:
Single-leg step up to cross over squat back to starting position
No-jump No-push Burpee
Wide to narrow jumping squat
Rear foot elevated split squat
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Interval Weight Training
Set a timer:
10 Jump squats with or without weight
5/s Crossover lunge with or without weight
5/s Split squat with or without weight
Jump rope, rope slams, run, or Burpee’s for the same amount of time as combined jump squat, cross over lunge, and split squat.
Rest 60 seconds.
Repeat four times.
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