WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. The goal of this workout is to slow down the tempo of your reps. Rest up to a minute and a half between rounds and up to 2 minutes between circuits.

CIRCUIT #1:
8-15 reps per side 5 Count Single Leg Deadlift
5-15 reps 5 Count Pull Up

CIRCUIT #2:
10-20 reps per side 5 Count SB Get Up Bridge
10-20 reps 5 Count Cobra

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

NOTES:

Air on the side of taking more rest instead of having to rest during an exercise or rush through the rep because you are fatigued.

Keep the slow tempo of your reps even if that means you have to do fewer reps than normal or lighter weight than normal.

EXERCISE DESCRIPTIONS:

5 Count Single Leg Deadlift – For this move, you can hold dumbbells or kettlebells in each hand. You can also hold a single bell to make the move easier. Beginners should start with bodyweight. Use a weight that challenges you, but remember you may need to go lighter to start since you are slowing down the tempo. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Take 5 seconds to hinge over. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. Remember to lower down for a 5 count. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Come up quickly. Try not to tap the other foot down at all or at least not till you are fulling standing. Then slowly lower back down, taking 5 seconds to hinge over. Complete all reps on one side before switching to the other leg.

5 Count Pull Up –  Hang from the bar with your palms facing away (you may also sub in chin ups or a neutral grip pull up). Press your chest out and draw your shoulder blades down and back. Then pull your chin up above the bar. Once your chin reaches above the bar, take 5 seconds to lower back down. Go as slowly as you can to straighten your arms. Do not kip or swing to pull back up quickly. Then again take 5 seconds to lower back down. Beginners may want to do an assisted pull up (band, machine or feet) or a jumping pull up. To do a jumping pull up, hang from the bar with your feet on the ground. Then use your legs and jump your chin up above the bar. Once at the top of the pull up, slowly lower down for a 5 count. Then jump right back up to the top of the pull up.

5 Count SB Get Up Bridge – Starting on your right side, sit on the ground with your left hand right behind you on the ground and your left leg out straight. Your right arm will be wrapped over a sandbag on your shoulder (beginners may start with no weight) and your right knee will be bent with your right foot flat on the ground. Do not bring your right foot in too close to your butt. Driving through your right foot, left heel and left hand, raise your hips up toward the ceiling. Keep your core tight and bridge up as high as you can. Try to get your body into a nice straight line. Squeeze your glutes and make sure your right heel stays down. Try not to press too much off of your left hand or you will push yourself forward and put more strain on your shoulder and less on your glutes. Hold for a second at the top and then take 5 second to lower back down to the ground. Only advanced exercisers who can maintain that slow pace should add weight. If weight is used for the bridge, hold a sandbag on your shoulder. Complete all reps on one side before switching.

5 Count Cobra – Lie face down on the ground with your arms down by your sides and your legs straight out. Your palms should be facing up. Then lift your chest up as high off the ground as you can, pinching your shoulder blades down and back. Keep your head in line with your spine as you lift. Squeeze your glutes so you don’t feel this straining your low back. Hold for a second at the top, keeping your chest as high off the ground as possible, then slower lower down, counting to 5. More advanced exercisers may want to hold light weights in their hands. Do not let your shoulders shrug. Make sure that you move slowly controlling your decent.