Notice how Dr. Stephen maintains a great “plank” platform position – most people think a push up is an upper body exercise; it’s also a core exercise.
Stick Warm Up work
This warm up work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured AND it can be a stand-alone shoulder injury rehab exercise that works miracles.
Do these faithfully before every workout and you will be rewarded with increased shoulder flexibility in addition to decreased injury.
Broad Jumps – at the beach
The first few, you’re thinking ‘Okay, I can do this’. After 25, they’ll have your attention
Jog/Run, Thrusters with Dumbbells
- Warm Up: 20 Dumbbell Presses (very light) , 30 Slide Unders, 20 Jump Overs
- Workout: Jog/Run, Thrusters with Dumbbells, Jog/Run
- Instructions: Run 1 mile, Complete 100 thrusters with dumbbells, Run 1 mile
- Challenge: Max duration Static Leg Hold
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Back Squat, Dead Hang Pull-Ups
- Warm Up: 20 Alternating Lunges, 20 Sit-Ups, 20 Jumping Jacks, 20 Push-Ups
- Workout: Back Squat, Dead Hang Pull-ups
- Instructions: 3 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select heavy weights for each movement (add weight to pull-ups only if all reps can be completed without challenge). Increase weight between sets as necessary.
- Challenge: 100 Bench Dips
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Goblet Squats, Deadlift with Dumbbells
- Warm Up: 2 rounds – 50 m of Broad Jumps, 50 m of Bear Crawls back to start position
- Workout: Goblet Squats, Deadlift with Dumbbells
- Instructions: Perform alternating sets of goblet squats and deadlifts with dumbbells in an ascending rep scheme – 3, 6, 9, 12, 15, 18, 21 (3 goblet squats + 3 deadlifts, 6 goblet squats + 6 deadlifts…) focusing on technique, range of motion, and core stabilization throughout rather than speed. Record weight used and time to complete.
- Challenge: 5 minutes practice on Kipping Pull-Ups looking for max consecutive reps
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Jog/Run, Air Squats, Push-Ups, Mountain Climbers, Hollow Rocks, Box Jumps
- Warm Up: One Legged Jump Rope, 2 minutes alternate legs as necessary; 25 Burpees
- Workout: Jog/Run, Air Squats, Push-Ups, Mountain Climbers, Hollow Rocks,Box Jumps
- Instructions: Record your time to complete 3 rounds as quickly as you can –
400 m run
20 air squats
20 push-ups
20 mountain climbers (left + right = 1 rep)
20 hollow rocks
20 box jumps - Challenge: 100 (each leg) Box Steps
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Jog/Run, Anchored Leg Lifts, Alternating Lunges
- Warm Up: 4 rounds – 10 Overhead Squats, 10 Slide Unders
- Workout: Jog/Run, Anchored Leg Lifts, Alternating Lunges
- Instructions: Complete as many rounds as possible in 15 minutes -100 m sprint, 20 anchored leg lifts, 30 “stick-up” lunges (alternating lunges with arms held straight overhead)
- Challenge: Highest number of consecutive Double Unders achieved within a 3 minute time limit.
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Wall Ball, Russian Kettlebell Swing
- Warm Up: 50 Thrusters with PVC
- Workout: Wall Ball, Russian Kettlebell Swing
- Instructions: Alternating sets of wall balls and Russian kettlebell swings (at or just above eye-level) in a decreasing rep scheme – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 wall balls + 10 Russian kettlebell swings, 9 wall balls + 9 Russian kettlebell swings…), focusing on technique, range of motion, and core stabilization throughout, rather than speed. Record weight used and time to complete.
- Challenge: 25 Handstand Push-Ups (focus on technique and range of motion, not speed)
- OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.
Run/Row Relay
- Warm Up: 3 rounds – 10 Mountain Climbers, 10 Slide Unders
- Workout: 400 m Run/500 m row relay
- Directions: Complete 8 rounds Running 400 m (1/4 mi), resting between rounds only as long as it took you to run the preceding 400 m. If you have access to a rowing machine, you may substitute with eight 500 m rows and one minute rest between. Record times and rest intervals.
- Challenge: Jump Squats – as many as you can get in 2 minutes
- Active Recovery options: Breathing walk or Roll and Stretch
