Oh Mighty One, you are SENSATIONAL! KPI week is here, and it’s fitting for an awesome Holiday celebration! This week features 3 delightful microworkouts that you can hit 1-2 times each per your discretion. We are continuing to work on compression/expansion relationships in your beastly bod as well as a healthy dose of balance. Some of the activation work uses CNS priming technology as well as coordination/visual integration.
Our MasterClass will feature a discussion on home gyms as we examine equipment options and possibly take advantage of some sales which will be happening. The powersesh will happen Tuesday the 22nd of December from noon to 1pm. It will be a lunchtime chat about ways to set up your gym to match your space and budget.
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WEEK OF: 12-21-2020 (4th week of 5 in Agility block, month 1, KPI tests)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A X 1-2 | Tongue Bite Jumps 2 x 10 Muscle Rubs and Taps per video | Strength Circuit 4 rounds of 5 reps each lift Renegade row/pushup Thruster/pullup | KPI Test Flamingo max reps L/R 3 trials | Flow through movement with no loss of connection and control |
| B X 1-2 | PSJ Toss/Catch x 10 Banded Monster Walks x 50 feet | Jump Circuit 3 circuits of 3 jumps + 10 reps lift (light) Box jump/DB lateral raise Depth drop and stick/Tubing row Depth jump/Med ball giant swings Tuck jump/Barbell curl Pogo jump/Tubing triceps ext. | KPI Test 1-leg balance L/R e.c. on unstable base 3 trials | Transfer force with grace and no slamslop |
| C X 1-2 | Supine Breathwork 20X | Free Choice Low/Slow Cardio Mojo Level 1 (easy) 30 minutes | Supine Breathwork 20X | Decompress! |
Workout A Breakdown: This wunderwork begins with some unique prep.
- Tongue Bite Jumps: Gently chomp down on your tongue (don’t go for blood) on the right side and do 10 looseygoosey jumps. Repeat on left. This causes reflex relaxation through all the joints of your body to speedlimber your bod.
- Muscle Rubs and Taps: Make a flat fist and do 5 rubs and 5 taps per the video to your pecs, delts, triceps, biceps, dorsal forearm, palmar forearm, glutes, hip flexors, quads, hams, and calves. This puts several different inputs into your CNS and activates the muscles to be ready for ass-kicking.
The strength circuit is performed with moderate resistance and involves doing 4 rounds of 5 reps each of two paired supersets. Rest as needed.
- Renegade Row/Pushup: Assume a pushup position with your hands on your medium weight dumbbells. Stabilize and row one arm up and down, then the other. Knock out a pushup. That’s one rep. Do 4 more to complete the first set.
- Thruster/Pullup: This is the ultimate low-high movement pattern. With a sandbag or other moderate weight, lower into a full front squat. Blast out of the hole and finish with a momentum-based overhead press. Once you have your 5 reps, bang out 5 pullups on your bar. For many of you who have been training tribal for several months, you won’t need any assist on those reps…but if you do try to use a minimal amount.
KPI Test: This is the slow motion tip and touch…or flamingo exercise. Achieve one leg balance and straighten your back leg firmly pushing it out behind you. Keep a straight-ish stance leg and a flat back and reach to the floor, touching both hands at the fingertips. You get 3 tries on each side to do as many reps as you can before a loss of balance requires a touchdown of the back foot. When the back foot hits, that trial is done. Post in the forum how many reps you got. Anything over 5 is good. I’ll personally struggle to hit that.
Workout B Breakdown: Here we have another opportunity for a full-bodied experience. The prep will get you feeling athletic and ready to move.
- Plyo Step Jump (PSJ) Toss/Catch: Grab a tennis, racquet, or golf ball and hold in either hand. Now, here’s what you do. Toss the ball softly into the air a few feet in front and slightly to the side. Simultaneously take a quick, short backward step on your opposite diagonal foot (if the ball goes right step back with your left foot). This is the plyo step and it allows you to load back/left so that you can explode forward/right. Now launch into the air, catch the ball in the air on its first bounce, and stick the landing. Alternate sides and get 10 reps.
- Banded Monster Walks: Wrap a band or clip/tie your doubled tubing around the legs just above the ankles. A carabiner or old strap will work. Then press out against this resistance and walk around in any direction for 50 steps to light up your glutes like a baboon in heat.
The jump and lift circuit involves doing 3 circuits of 3 jumps plus 10 reps of an exercise as you go through the list. Rest all you need because you want to be fairly fresh and explosive on the jumps for both proper execution and safety. Refer to the vid for technique on all the moves.
KPI Test: This key performance indicator is a straight up measure of balance which tasks the vestibular and proprioceptive senses because we remove the visual component. Stand on any unstable base you have (disk, pad, BOSU, couch cushion, giant bag of marshmallows, etc.) and maintain 1-leg balance with your eyes closed for as long as you can until you have to touch down the opposite foot. 3 tries per leg and 10 seconds is our minimum target. I have a large discrepancy between left and right that I’m working on. You may also.
Workout C Breakdown: Low, slow, cardio mojo is the focus of this tasty treat. Use low intensity at Level 1 (remember, we use 1 as easy effort, 2 medium, 3 hard). Pick any mode you like and just cruise for half an hour. Bracket the aerobic training with this breathwork:
- Lay on your back with your hips/knees at 90 degrees each by either placing your feet on the wall or your legs on a bench or chair. Focus on maintaining the stack of ribcage and pelvis to form a straight thoracoabdominal cylinder. Inhale deeply and slowly through the nose and exhale for a slightly longer time period through pursed lips. You can use any time frame that feels right for you.
I wish you a Merry Christmas and hope that you have a safe and happy holiday!