YOU are simply AMAZING! An evolved human who embraces learning and explores possibilities in human performance. This week we are taking those basic patterns of exercise and performing them in different positions. An interesting concept indeed.
As opposed to looking at your workout as a bunch of straight line, full range movements…consider it to be a conglomeration of force and directional management. Nothing we are doing is overly difficult, but it definitely will leave you feeling activated and functionally capable. We’ve got a multifaceted gym workout and an exciting mixed method aerobic/anaerobic affair. Try to hit each three times in the week.
Week of 2023-12-04 (week 2 of month 1: Agility Block)
| WOW | PREPARATORY | PRIMARY | ACCESSORY | TIPS |
| A 3X | 2 circuits 1 x 20 each ex Quadruped Cross-Bod KBxfer Rotating Row Pulldown Opp Knee Half Kneeling Overhead Press Perpendicular Press | 2 circuits 1 x 20 each ex Sidelying Horiz ABD Oblique Prop Press Quad to Glute Stretch Tall Kneeling MB Front Raise DB Curl | 2 circuits 1 x 20 each ex Single Leg Floor to Ceiling Lift Unstable Base MB Giant Circle | Neutral pelvis and ribs. Float over your base of support. |
| B 3X | Alactic Any Mode 5:00 Easy 10 x :10/:50 All out/Easy | Anaerobic Any Mode 5 x 2:00/1:00 Strong/Easy | Aerobic Any Mode Nasal Inhalation 15:00 Steady | Any or mixed modes. Explore your gears. |
Workout A Breakdown: These are some great movements, and it’s intended that you do a circuit of 20 reps of each in the prep, then go another round. Next, move to the primary and get two circuits in there. Finish with the Accessories. I’ll describe each exercise in text below but you can also refer to the video. If it’s a bilateral exercise, just do 20 reps. If it’s unilateral, do a full set of 20 on each side. Two circuits of each section is actually a decent little workout.
- Quadruped is All-4’s or hands and knees. Try to keep a fairly level spine.
- Cross Body Kettlebell Transfer is placing the KB out on the floor to your right. Use your left hand to reach under your body and across, grab the bell and transfer it as far as you can go to the left. Place the left hand back down and now go after the bell with your right.
- The Rotating Row uses an elastic band or tubing anchored on the left side with tension so you can row and twist the trunk using the right hand. Switch and do the other side.
- The Pulldown to Opposite Knee uses an “overhead” or forward anchor at head level. Go from 3 points of support to 2 as you pull down with your right arm and touch the right elbow to the left knee. Get all 20 then switch to the other hand.
- Half-Kneeling is one knee down and one foot forward (like a hip flexor stretch). Do the first exercise with the left foot forward, and the second with the right foot forward.
- The Overhead Press is done with tubing in fairly standard fashion.
- The Perpendicular Press uses tubing with handles and you press up while holding back against the tension from a face-level anchor in front of you (the resistance will be perpendicular to the path of the arms).
- In sidelying, the Horizontal Abduction is a straight arm lift to the side but in this case it’s going up toward the ceiling due to your body position. Use a light dumbbell.
- For the Oblique Press, stagger your legs and prop up on one elbow (the same side as your “down” leg). Use a kettlebell in a rack position and look up as you press up and down.
- The Quad to Glute Stretch has you alternating between heel-to-butt and knee-to-chest dynamic stretches.
- Tall kneeling is both knees on padding and the Medicine Ball front raise is taking it from legs to overhead in an arc using straight arms.
- Curls are any style (palms up, hammer, etc.) you like.
- The Floor to Ceiling Lift is very open-ended. Use a DB or KB and stand on one leg. Use the same side hand to grab the bell off the floor and get it fully overhead, then replace and repeat. Any technique variation (knee bend, hinge, lift, twist) is acceptable. Goal is to control the reps. Your glutes will light up.
- The unstable base can be a balance disk, BOSU ball, couch cushion, etc. Anything squishy you can come up with. Stand with EYES CLOSED in a flexed athletic stance and trace a large circle with your med ball, 10x one way, and 10 the other. Watch out for dizziness and don’t set up near anything you might crash your head into.
Workout B Breakdown: This is for all you hammerheads out there. You just want to get after it once in a while and feel like you simply threw it down. You can use any mode of training such as walking, hiking, rucking, running, biking, rowing, pool running, swimming, elliptical, etc. and you can mix it up between the sections if you like. It’s fairly self explanatory as we work all 3 of the energy systems. The nasal breathing practically ensures you’ll stay in Zone 1-2 for the finale. Mixing up conditioning like this is fun because you don’t have a chance to get bored with one method, and the results are excellent.
MasterClass this week is Wednesday, Dec 6 at 10:00am MST. I’m moving around the days and times to try and accommodate all the different time zones and schedules we have on our team. Soon we’ll be moving to those Saturday 9:00am MST times and as per our tradition, some of those sessions will be guided exercise sessions and others will be whiteboard problem-solving extravaganzas.
Stay agile!