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.
20 x 2L, 2R Bent-over row
Brief rest between sets only as needed, and a full, stopped, organized 2/1000 @ top of each rep (hand at chest).
If this is “easy” with the implement/ weight in-hand, extend duration of hold and add intensity to the execution until it isn’t. (If you hold a hard enough hinge, you can make yourself tired and stronger in this position with absolutely no weight at all… ).
Demand a flat back and “hold” by squeezing your lat, pinning your arm to your side, and making a braced, “fat-not-tall” belly.
Then, attentively and aggressively:
20 “GYAOTG” (Rocking chair, Elevator sit-up, hip-up) 5 reps “Squat complex” w/ implement, held- as standard- at chest level 10 “GYAOTG” (Rocking chair, Elevator sit-up, hip-up) 5 reps “Squat complex” w/ implement, held- as standard- at chest level 10 “GYAOTG” (Rocking chair, Elevator sit-up, hip-up) 5 reps “Squat complex” w/ implement, held- as standard- at chest level 10 “GYAOTG” (Rocking chair, Elevator sit-up, hip-up) 5 reps “Squat complex” w/ implement, held- as standard- at chest level
Brief, standardized rest only as needed/ earned (3-5 breaths, :15-:20 sec.); Rest should be positional assessment/ adjustment, mental check-in, and composure recovery. Don’t reflect on what made you tired, focus on what happens next.
Squat complex: 1 regular squat + 1 jump squat (or, as needed, straight jump) + 1 left lunge + 1 right lunge = 1 rep
Range of motion and mechanical quality govern jump squat; If either starts to fall apart, adjust to straight jump and continue safely and progressively. If any position or transition is unfamiliar to you, please reference our video prior to starting the drill.
Use good sense and positional awareness to identify which “GYAOTG” movement will work best for you based on current physicality, location, etc.
Be patient, address details, and hold implement at chest-level throughout all reps of both lifts. There are many video references for each movement on the YouTube channel and Instagram.
5 x :30 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.