Oh Yeah! Man, I am really feeling the spring mojo! Thanks for being a part of our amazing team. We’re polishing our strength and adding in some new zesty (I realize I say that a lot!) general conditioning experiences. Here are three quick updates for our fam (respect):
- No MasterClass this Sunday. Happy Easter!
- Bonus group sessions all through the month of April on Wednesdays at 6:00pm at Belgrade High Soccer Field on Spooner Road. Come enjoy the fitness, fellowship and the beautiful central Gallatin Valley (if you are local but not loco or if you are passing through southwest Montana as 10 million people have done since the pandemic!). We’ll be starting easy. I’ll also be issuing some updates on the 2021 FittKitt and how to outfit yourself (this applies to everyone no matter where you are).
- Once we get to May we’ll be meeting three times per week in addition to the online programming that you can use for your home gym sessions. Mondays are at 6 at the field, Thursdays are at 6 at trailheads to be announced, and Saturdays are at 10am also to be announced until we can get on the track. So amazing. If you are not in the Bozeman area, recruit a few pals so that you can take your tribealicious excellence to the local parks, playgrounds, tracks, and trailheads. All the instructions will be included. I even do some of the workouts in my backyard. Getting outside in the fresh air and sunshine is part of being an ancestral BEAST! #WINSTIMESTEN!!
WEEK OF: 04-05-2021 (2nd week of month 3, Strength block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A1 X1 Mo | Med ball rainbow taps X 20 Situp X 20 | Full Body 1 12-10-8-6-4-20 RIR 6-5-4-3-2-1 Head support bent row Seated Uni KB OHP | Walking lunge 2 x 20 steps Alt 1arm deadlift 2 x 20 | Concentrate on core tension in every lift. |
| A2 X1 We | KB swings X 20 Sidelying tubing uni pulldowns X 20 (10 per side) | Full Body 2 12-10-8-6-4-20 RIR 6-5-4-3-2-1 Close grip bench press KB rack squat with heels on board,switch sides halfway | Supersets 3 x 8+8 Medium weight Skull crushers Spider curls | Focus on grip strength with each movement. |
| A3 X1 Fr | Pushups X 20 Jumping jacks X 20 (4-count) | Full Body 3 12-10-8-6-4-20 RIR 6-5-4-3-2-1 Step up/OHP Deadlift/hang clean | Iso holds 2 x 30 seconds each Lunge (1 x L, 1 x R) Hanging knee lift | Pressure your midfoot when weight bearing. |
| B1 X3 TTS | Activation X 20 each side Banded hip flexion Banded strike downs | General Conditioning 1 Cardio “on/offs” Any mode 4 x 5’@RPE 5 for each rep With 3x: L jumps 1-1-2 plant (each side) Uni hop jump/stick (each side) SBJ to VJ Single leg hop on box (each side) (during each “off” phase) | Split stance leg switching 2 x 30” Full squat sit x 5’ with breaks as needed…breathe deep into the position! | See, feel, and BE your inner cat! |
No change in A1-2-3. But B1 gets a new infusion. If you need a refresher on exercise technique in the A workouts, just refer back to last week’s comprehensive video.
Workout B1 Breakdown: Begin by using any tubing or band to activate the leg patterns. Anchor low and hook onto top of foot for the flexions pulling up and forward. Anchor at hip height for the strike downs emphasizing a precise pawback onto a flat but forefoot weighted strike. The cardio component utilizes easy/mid-range effort on your aerobic exercise of choice (bike, tread, rower, outside walking/jogging, etc.). Do 5 minutes and then explore 3 singles of each of the jump or hop patterns. A hop is same foot to same foot. A jump can take off of one or two feet but it lands on two feet. Keep this fairly gentle as we are trying to develop elastic tissue integrity. Patience is the name of the game with ballistic loading but it is one of the defining characteristics of youthful athleticism. There are four rounds of aerobic and gravity-defying application. Take plenty of breaks in between your hops and jumps. The goal is not to blow through this ugly, but to dance poetically. Then move to leg switching which is an emphasis on horizontal control in the split stance more than vertical displacement. Try to be smooth and quiet and minimize the slopslap. Finish by amassing 5 full minutes of ATG squat sitting and expansion breathing. You may have to hold onto something in the bottom position, and stand up a few times to shake it out. This will be an eye opener. Every human is designed to be able to do this with ease, but our modern world has diminished this capacity. Fight back!
| MASTERCLASS | DAY | TIME | LINK |
| WIN WORKOUT (guided training) | Wed | 11am MDT | Join Zoom Meeting ID: 83949244947 Passcode: 173730 |
Next week I’ll include additional information for setting up your FittKitts. As a heads up, you’ll need 5-gallon bucket, water bottle, rope or strap, tubing, and your sandbag as a start. Everyone probably already has all these ready to go, but if not let’s not wait until May 1 to prepare. Also, I’ll be adding/recommending the addition of a medicine ball for this year to make our training even more effective. 5-10 pounds is the weight recommendation and I’ll be providing some examples and links in case you need to pick one up. In a pinch you can take an old basketball, make a small slit in it, fill it with dried beans, and glue a rubber patch on the outside. Or fill a bag with old dogcrap and wrap it with half a roll of duct tape. #noexcuses