WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
Wrists
WORKOUT
Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and between circuits.
CIRCUIT #1:
30 sec – 1 min Handstand Hold
10-20 reps Handstand Push Ups
CIRCUIT #2:
30 sec – 1 min per side Split Squat Hold
10-15 reps per side Split Squats
CIRCUIT #3:
30 sec – 1 min Inverted Row Hold
10-20 reps Inverted Rows
CIRCUIT #4:
30 sec – 1 min per side Side Lunge Hold
10-15 reps per side Side Lunges
COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back
Shoulders
NOTES:
For the lunges and split squats hold on one side and then do the reps on that side before switching and holding on the other side.
Because of the reps after, you don’t want to go to complete failure on the hold. You want to hold long enough though that the reps are slightly shaky right from the beginning.
EXERCISE DESCRIPTIONS:
Handstand Hold – Beginners will want to do a modified handstand, almost like a downward dog. Set up on your hands and knees. Then push your butt up in the air and drive your chest back toward your knees. Try to get your back as flat as possible, driving your butt up. Do not worry if your legs stay straight. The most important part is pressing your chest toward your knees so your back stays flat. To advance, you can put your feet up on a table or chair. However, the hardest variation is walking your feet up the wall and walking your hands back toward the wall. The closer and more parallel to the wall you are the harder the hold. Make sure that on each variation, you draw your shoulder blades down and back and draw your belly button in toward your spine. Squeeze your glutes also to keep your low back safe.
Handstand Push Ups – Set up in any of the handstand hold variations above. Then maintaining that position, drop your head straight down between your hands toward the ground. Bend your elbows as you drop toward the ground, then press back up. Make sure to keep your core tight and press straight down and straight back up.
Split Squat Hold – Step one foot forward into a wide lunge stance. Keeping your chest up nice and tall, bend your knees as if you are kneeling onto the ground. Sink down as low as you can, keeping your back knee just hovering over the ground if possible. Keep your front heel down and your weight centered as you hold at the bottom of your lunge. Hold there before moving on to the repetitions.
Split Squats – Step one foot forward into a wide lunge stance. Keeping your chest up nice and tall, bend your knees as if you are kneeling onto the ground. Keep your front heel down and drive through that heel to come back to standing. Do not step your feet back together once you stand back up. Keep the wide stance, sinking down and standing back up on that side until all reps are completed. Then step back and step the other foot forward. Hold dumbbells in each hand to make the move harder.
Inverted Row Hold – Hold an XT strap in each hand. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Then row up, keeping your body in a nice straight line. Row until your chest comes up to the handles and then hold there. Keep your chest pressed out the entire time and your body in a nice straight line. Do not arch your low back. If there is no bar or XT/TRX on which to do rows, do a scapular hold.
Inverted Rows – Hold an XT strap in each hand. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Then row up, keeping your body in a nice straight line. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down. Also, keep your chest pressed out the entire time (do not let your low back arch though).If there is no bar or XT/TRX on which to do rows, do scapular push ups or corner rows.
Side Lunge Hold – Set your feet wider than shoulder-width and then sink down to one side. Bend that knee while keeping the other knee straight. Keep your chest up and back flat as you sit your butt back and down. Both heels should remain on the ground and pointed straight ahead. Hold in that side lunge.
Side Lunges – Start standing with your feet together. Then step out to the side with one foot. Keep both feet pointing straight ahead as you sink down into the leg that stepped out. Sit your butt back as you bend that knee. Keep the other leg straight as you sink into the side lunge. Make sure both heels stay down as you lunge. Do not lean forward too much. Keep your chest up and back flat. Then driving off the heel that stepped out, come back to standing. You should be able to drive right back up to standing without bending the other leg. If you can’t drive right back up to standing, the weight is too heavy or you lunged out too far. Beginners may want to start with just bodyweight and not lunge out as far.
