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Public Assistance project: #015


10 Anchored squat/ hinge transition 10 Halo + extension 10 Squat (with implement) 50 Jumping jacks (touch hips/ legs at bottom, touch hands over head at top) 5 Push-up 5 Straight jump :30 sec. unweighted hinge hold

Warm-up should leave us warm, not tired; Scale accordingly, especially if just beginning training or adjusting to this style training for the first time. Range of motion, details of each movement, and bracing are all to be practiced and applied in warm-up just as they are in the training day; Attention in one leads directly to improvement in the other.

Movements linked to demonstrations in our Movement Library; Watch and refresh- Don’t guess.


Accumulate 250 extended-arm walking lunge

Today, sets may be as long or as short as desired, and are governed firmly by the ability to extend your arms straight with the implement in-hand and at chest level.

As we drive arms straight, we pull shoulders “back”, broaden the chest, and tuck the hips. Straight, strong, organized- not a turtle shell, or a yoga arch.

**When posture breaks or arms need to bend, rest, reset, and continue.** Do not cheat the simple process; Omit and repeat any lazy, unstandardized reps.

Then, accumulate 100 push-up

Today, in sets of 5, roll to your back, roll back the other way, reset position, and continue. **If you lose the full range-of-motion, organized push-up, today you will instead hold a :20 sec. plank, and then safely lower yourself to the ground for the roll.**

“Multi-level dexterity” is an often-overlooked piece of a generalist puzzle. Move well, no matter what, where, or how you’re forced to.

And then, accumulate 50 Halo + 5/1000 extension @ top of each

Posture is to remain the same throughout; Feet planted and driven into the ground, hips tucked and stationary, and chest broad. **Do not shorten hold duration or break position; Rest briefly as needed, and never move worse.**

Arms start straight in front of hips, implement touches in the back, arms and wrists are violently straight overhead, and the count starts when movement stops.

Today- Simple should equate to the exact OPPOSITE of easy.

And finally:

10 x :20 sec. full-effort hollow hold

Building a bulletproof “power source” will improve all elements of your physicality- and simple, hard, non-gimmick sit-ups and holds are a sure-fire way to do so. Do not make this easy- make it the opposite; It’s the insulation for your hardest efforts.

Each day will end with varied durations of hollow hold, and the cool-down is a minimum of 25 cat/ cow stretch and 100 yd. brisk walk/ exercise bike ride/ etc.


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