EQUIPMENT-BASED (15-30 MINUTES)
Purpose: Full body activation, multi-planar movements, biomechanical check up
Program: 2-3 rounds, for reps (I share in the video) or 1 minute per exercise
Exercises:
a) Pull downs and Press ups
b) Bird Dog Row
c) Side Squats
RESISTANCE BAND BLITZ (20:00)
Purpose: Time crunch, Pre-shower/Pre-meal, Efficiency, Metabolic Booster
Format:
- 8 minute movement prep + 12 minute metabolic
OR
- If you like sets/reps schema, do 3 sets of 20 reps per exercise, 30s breaks between exercises)
KETTLEBELL BLITZ (23:17)
Purpose - Efficient and effective whole body routine via a set/rep ladder matrix.
Part 1 - Bilateral - Deadlift - Clean-OH Press w/ 60lb KB, 10-8-6-4-2
Part 2 - Unilateral - RDL - Clean-Press Lunge w/ 30lb KB, 2-4-6-8-10
STICK MOBILITY (22:46)
This is a very potent stretch sequence using a wooden dowel (6ft) and some fascial stretch techniques. The main 3 stretches target:
1. Hip flexors and shoulders
2. Side ribs and side lower back
3. Groin and spinal rotators
Function: decongest joints, cleanse the mind-body connection, and injury prevent
GYM RINGS MOBILITY (13:36)
Purpose - Shoulder and Hips circulation
Format - Free flowing follow along and exercise inspiration