10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Back Lying Exercises
Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes
Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamstrings
Iron Mikes: quads, glutes, hamstrings, calves, shin muscles, spinal erectors, core
Jack Knives: abs, obliques, serratus, hip flexors, shin muscles, shoulders, neck, mid back, quads
High Knee Run: calves, hip flexors, hamstrings, quads, glutes, abs, spinal erectors, shoulders, neck
Cool Down: 2.0 Side Lying Exercises
How to do Chin Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/
4 Single Stacks with 4 Reps (4S4R)
Stack 1 (starts 4:21)
Hip Circles
Starfish Twist
Short Kneeling
Stepping Lunges with arms at T
Stack 2 (09:00)
Dirty Dogs
Starfish Twist
Side Lunges
Stack 3 (13:13)
Straight Wide Leg
Starfish Push Up
Tipsy Step
Stack 4 (17:56)
Pointers
Starfish Push Up
Stra...
Warm Up Circuit
Strength Training Ladders:
Staggered Pull Ups and Military Presses
Bulgarian Split Squats
Wide/Close Let Me Ups and Push Ups
1-legged Box Squats
Cool Down Circuit
Warm Up- High Knee March
Stack 2
Y Arm Crawl
Abductor Slide
Pevlic Tilt
Step Kickout
Saxon Tilt
Cool Down- Rolling
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