Month: May 2020

• Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
• Meathook Shrimps [3,7] + (L-sit)  skins [5,7] OR hollow body sit-ups [10,15] x 2
• Scap push-ups [10×5 sec] + Planche n’ pike [3,5 x 3,5 sec] x 2
• Inverse side arch holds [3,5 x 15 sec] + Prone RMH arm lifts [5,9] x 2
• Meathook skiers [4,7] + Capsule stretch [30,60 sec] x 2

Conditioning

As a group of N people, complete the following reps collectively (in order):

• [110 x N] Hinge hops
• [40 x N sec] Infinity planks
• [28 x N]  Yuri Cossack squats
• [35 x N] Down-dog push-ups
• [110 x N] Lunge knee taps

 

• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Iso tuck cross ground press [6,9] + Jefferson curl [5,7] x 2
• Double Fondas [7,10] + Banded spinal segmentation [7,10] x 2
• Planche n’ pike [3,5 x 3,5 sec] + Wrist push-up [7,10] x 3
• Infraspinatus pin n’ stretch + Belt openers [3 x 10 sec] x 2
• Wide planche scap push-ups [7,11] + Anterior shoulder smash OR Clavicle softener x  2

On the Nth month of quarantine, my true love gave to me…

As a group of N people complete the following:

• 1N x  12 hollow body sit-ups
• 2N x 10 push-up to downdog, 1N x  12 hollow body sit-ups
• 3N x 11 Side plank to side plank,  2N x 10 push-up to downdog, 1N x  12 hollow body sit-ups
• 4N x 25 Power pop lunges, 3N x 11 Side plank to side plank,  2N x 10 push-up to downdog, 1N x  12 hollow body sit-ups

• Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
• Windmills [5,7] + (L-sit)  skins [5,7] OR hollow body sit-ups [10,15] x 2
• Scap push-ups [10×5 sec] + Planche n’ pike [3,5 x 3,5 sec] x 2
• Inverse side arch holds [3,5 x 15 sec] + Prone RMH arm lifts [5,9] x 2
• T-lift offs [5,7] + Capsule stretch [30,60 sec] x 2

Conditioning

As a group of N people, complete the following reps collectively (in order):

• [81 x N sec] L-sit hold
• [225 x N] Bunnie hops
• [36 x N] Down-dog push-ups
• [25 x N]  Double fondas
• [64 x N] Double standing cubans
• [144 x N] Air squats

 

• I’m Fonda You Prep x 3
  • Wall Fonda [6 per leg]
  • Banded Clamshell [6 per leg]
  • Side Fonda [10 per leg]
• Reverse Plank March [8 per leg] + Prone hip glides [5 per leg] x 2
• Kettlebell Swing [20] + Jefferson Curl [5,8] x 2
• Air Squat [25] + Yuri Cossack [5 per side] x 2
• (Weighted) Calf Raises [20] + Zercher Squat [7,10] x 3
• Stretching Series
  • Squat Stretch
  • Wall Assisted Quad Stretch
  • 90 90 Flow
  • Raised Calf Stretch
  • Banded Hamstring Stretch

• I’m Fonda You Prep x 3
  • Wall Fonda [6 per leg]
  • Banded Clamshell [6 per leg]
  • Side Fonda [10 per leg]
• Single Leg Glute Bridge [10 per side] + (Weighted) Bulgarian Split Squat [10 per leg] x 2
• Cossack Squat [7,10] + (Weighted) Calf Raises [15,20] x 3
• Prone hip glides [5,7 per leg] + Miniband arabesque [5,7] x 2
• Single Leg Deadlift [5,7 per leg] + Miniband side leg lifts [5,10] x 2
• Conditioning (as many rounds in 15 minutes)
  • Air Squat [30]
  • Booty thrusters [5]
  • Twist Mountain Climbers [15 per side]

• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Prone swimmers [5] + Plank Shoulder Pivot [5 per side] x 3
• Redeemers [20] + Pull-Up [5] or Supine Back Fly [10,15] x 2
• Xiaopeng[5 per arm] + Belt Openers [30sec] x 3
• I-Y-T [5 each] + Table Rock [10] x 3
• Conditioning – As many rounds in 15 min
  • Drinking Bird Wrist Thrusts [30]
  • Push-Up [10]
  • Jefferson Curl [10]