Month: June 2020

• Russian Twist [16,20]+  Seated MH stretch [3,5] x 2
• Turkish Nutrackers [5,9] + Neck rotations [20] + Standing reverse meathook pulls [7,9] x 2
• Miniband Meathook [4 x 10 sec]  + RMH ironman twists [3,5] x 3
• Inverse side arch holds [3,5 x 15 sec] + Prone RMH arm lifts [5,9] x 2
• Supine high switches [3,7] +  GUT SMASH [1 min] x 2

Conditioning

As a group of N people, complete the 7N rounds of:

• [6] Down-dog push-ups
• [8] Hollowbody sit-ups
• [10/per leg] Lunge leg kicks

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [5 per arm]
  • Bird dogs [5 per arm]
• Wide booty thrusters [5,7] + Jefferson curl [5,7] x 2
• Isometric quarantine roll-downs [3,5 x 10 sec] + Gut smash x 3
• Supine forward roll press [4,6 x 10 sec] +  Banded spinal segmentation [7,10] x 2
• Iso tuck cross ground press [6,9] + Anterior shoulder smash x 2
• Planche n’ pike [3,5 x 3,5 sec] + Wrist push-up [7,10] x 2

Conditioning

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

• [20 x N] Hinge hops
• [70 x N] Hollowbody leg pulses
• [30 x N] Hinge hops
• [60 x N] Hollowbody leg pulses
• [40 x N] Hinge hops
• [50 x N] Hollowbody leg pulses
• [50 x N] Hinge hops
• [40 x N] Hollowbody leg pulses
• [60 x N] Hinge hops
• [30 x N] Hollowbody leg pulses

 

• 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] + Zercher Squat [7,10] x 2
• (Weighted) Calf Raises [20] + Kettlebell Swing [20] x 3
• Supine Nutcrackers [5,8] + Glute Max Raise [5,7 per leg] x 2
• Jumping Lunge [20] + Bulgarian Split Squat [10 per leg] x2
• Stretching Series

• 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] + Zercher Squat [7,10] x 2
• (Weighted) Calf Raises [20] +Kettlebell Swing [20] x 3
• Jefferson Curl [5,8] + Prone hip glides [5 per leg] x 2
• Jumping Lunge [20] x 3
• Hollow Body Hold [60 sec total] + Superman Hold [60 sec total]
• Stretching

• Wrist Warmup x 3
  • Wrist Push-Up [10]
  • First Knuckle Push-up [10]
  • Wrist Rock [10]
  • Drinking Bird Wrist Thrusts [30]
• Floor Dowel Raise [8] + Wall Dowel Extension [8] x 2
• Wall Walk Shrugs [5,8] + Xiaopengs [5 per side] x 3
• Supine Nutcracker [5,8] + Crow Pose [75% hold] x 3
• Scissor Balance practice, or Wall Push Aways
• Stretching

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [5 per arm]
  • Bird dogs [5 per arm]
• Wide booty thrusters [5,7] + Jefferson curl [5,7] x 2
• Isometric quarantine roll-downs [3,5 x 10 sec] + Anterior shoulder smash x 3
• Iso tuck cross ground press [6,9] + Double Fondas [7,10] x 2
• Wide planche scap push-ups [7,11] + Banded spinal segmentation [7,10] x 2
• Planche n’ pike [3,5 x 3,5 sec] + Wrist push-up [7,10] 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  11 Yuri Cossacks
• 2N x 11 Redeemers, 1N x  11  Yuri Cossacks
• 3N x 11 Side plank to side plank,  2N x 11 Redeemers, 1N x  11 Yuri Cossacks
• 4N x 11 Hollow body sit-ups, 3N x 11 Side plank to side plank,  2N x 11 Redeemers, 1N x  11  Yuri Cossacks

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Bear twists [20] + Ironman twist [2,4] x 3
• Crow pose [15,30 sec] + Single leg bridge [10] x 3
• Prone swimmers [5,7] + Narrow-grip straddle-planche [1,3 max effort] x 3
• T-twist+ [5] + Elbow side plank twist [6,10]  x 2
• Thoracic lunge twist [5] + Single leg down-dog twist [3,5]

Conditioning

For a group of N people complete:

• 22 x N hollow body sit-ups
• 33 x N push-ups to downdog
• 22 x N hollow body sit-ups
• 55 x N Side plank to side plank
• 22 x N hollow body sit-ups
• 110 x N jumping lunges

• Plank series x 2
• Pelvic control series on feet x 1
  • Pelvic tilts [10]
  • Arm lifts [5 per arm]
  • Bird dogs [5 per arm]
• Bicep ATYs [30 sec each, left arm] + Table rock [10] + Bicep ATYs [30 sec each, right side] + Table rock [10] x 1
•  Hollowbody hold [45,60 sec] + Prone hip glides [5,7 per leg] x 2
• Planche leans [3,5 x 3,5 sec] + Miniband arabesque [5,7] x 3
• Miniband side leg lifts [7,9] + plank to elbow plank [10] x 2
• Open hip ground pistons [3,5] + Redeemers [15,20] x 2

Conditioning

For a group of N people complete:

• 22 x N Down-dog burpees
• 90 x N Hollowbody leg pulses
• 32 x N Down-dog burpees
• 70 x N Hollowbody leg pulses
• 42 x N Down-dog burpees
• 50 x N Hollowbody leg pulses