Public Assistance project: #020


Warm-up:


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.


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5 x 5L, 5R Curl 250 steps double-arm extended walk 1 x 10L, 10R Curl 250 Jumping jacks (touch hips, touch hands overhead)


Walk with athletic posture and straight, strong arms; If either breaks, reset quickly and continue progressively. When scheme is listed as “5 x 5L, 5R” it always refers to “Sets” x “Reps”. Complete all 5 sets prior to beginning walk.


Then, on a 5-minute descending clock, accumulate as many quality reps as possible:


5 Inchworm 10L, 10R 1-arm swing

If rest is needed, keep it to 3 breaths or less (no more than :15 sec.). If a full-range, organized push-up goes out the window, hold a 2/1000 plank and then climb back to standing.

And then, 2 rounds of:

Max-duration double-arm push-out + hold Max rep push-up Max-duration plank hold


Put in what you expect to get out; Mind your posture, brace like you mean it, and work to full ability. Scale push-up from the start if 10 perfect, organized, full-range reps are not yet in your toolbox… And remember that scaling is only a demotion if we don’t work as hard once the adjustment is made.


And finally:


10 x :10 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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