WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms
WORKOUT
Set a timer for 15 minutes for each circuit. Complete as many rounds of each circuit as you can in that time.
CIRCUIT #1:
8-12 reps per side Single Arm Rotational Row
20-50ft Sled Row
CIRCUIT #2:
5-10 reps per side Curtsy to Angled Front Lunge
20-50ft Sled Drag
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms
NOTES:
Make the sleds as heavy as you can handle for the distance you are working with.
Do not go to failure on any one exercise. Your goal is to rest as little as possible and get in as many rounds as possible during the 15 minutes.
EXERCISE DESCRIPTIONS:
Single Arm Rotational Row – Grab one strap in one hand. Walk your feet forward to put your body at an incline. Reach the other hand up the strap as high as you can with the strap in your hand pulled in to your chest. Do not let your shoulder shrug. Then rotate the hand reaching up toward the ground almost as if you are doing a hanging side plank. Keep your body in a straight line and don’t let the hips sag toward the ground. Keeping your core tight, rotate back to the start. Do not shrug your shoulder as you row. Really feel your lat lock down to keep your shoulders from elevating. To advance (or regress this move), change the incline of your body. The closer you get to parallel to the ground, the harder the move gets.
Sled Row – Hook a strap and handles up to a sled. Then stand facing the sled with a handle in each hand. Walk back so there is tension in the straps and your arms are out straight in front of you. Sink into a nice squat with your torso up nice and tall. Your shoulder blades should be pulled down and back and your chest should be pressed out. Then row the sled in, driving your elbows back and bringing your hands in to just below the sides of your chest. Then take a few steps backward until your arms are again out straight and there is tension in the straps. Again row the sled toward you. Do not let your hips come forward as you row. Stay in a nice low squat. Also, do not round your back as you row. Keep your torso up nice and tall and your shoulders down. Continue to walk then row the 20-50ft. Move quickly and pull powerfully. You want the weight to be challenging but something you can move quickly.
Curtsy to Angled Front Lunge – Start standing tall with your feet together. Then, starting with the right foot moving, step the right foot across and behind the left leg. Step back toward about “7″ or “8″ on the clock. Do not step too close to the left so that you have space to sink down into a deep lunge. Drop the back knee toward the ground, keeping the front heel on the ground. You should feel the lunge in the outside of your front butt cheek. Then bring the right foot back forward and stand up nice and tall. Beginners will want to pause here while more advanced exercisers will want to go right from the curtsy lunge to the angled front lunge. Step the right foot forward out of the curtsy lunge into a front angled lunge. Move the right foot forward and out to about “1″ on the clock. Both toes should be pointing straight ahead as you bend both knees and sink down toward the ground. Keep your front heel down as you lunge down. Then drive off the front heel to come back to standing. Those two lunges are one rep. Then go right from the angled lunge back into the curtsy lunge. Repeat until all reps are complete on that side and then switch.
Sled Drag – Hook a strap and handles up to a sled. Then stand facing away from the sled with a handle in each hand and your arms straight behind you. Lean just slightly forward and begin to walk forward. Keep your chest up and your back flat with your arms behind you. Do not let your chest round toward the ground or your torso collapse over. There should only be a slight forward lean to your body. Really stomp your heels into the ground as you walk forward. (This move can also be done dragging a chain if you do not have a sled.)
