FULL-BODY STRENGTH | STIMULUS DAY
WARM UP:
1-2 Rounds of…
- Bike Erg or Assault Bike x10 cal — submax effort
- Split Stance Pogo Jumps x10, Bilateral — submax/small —
- Air Squats x12
- Alternating Bodyweight Lunges x8, Bilateral
- Hand Release Push Ups x5
SUPERSET:
- Front Squat 2-3 x 8-12 each; rest 60s –> RPE 8
- GHD Sit Up 2-3 x 20-30; rest as needed
STRENGTH ACCESSORY:
- RFESS 2 x 20, Bilateral; rest 90s+
6-12-25 METHOD | REPEATED EFFORT METHOD:
2-3 Rounds of…
- Pendlay Row x6 –> RPE 8
- Chin Ups x12 –> RPE 8
- Hammer Curls x25 –> RPE 8
-Note: need to stay lighter on this exercise
Rest 2-3 min
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min