These exercises focus on building strength and endurance through stress and movement.
Foundation Building for Julian Day 19
Alternating Muscle and Agile Strength
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset
x 3
This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a crab to bear walk.
DB Squat to Curl and OH Press EMOM
Superset
x 1
Every Minute on the Minute alternate between performing 5 reps of a Squat to Curl to OH Press and 15 reps of a Light (half the weight as Heavy). The faster you complete the block the more rest time before the next minute. This EMOM finishes when it takes you over 60 seconds to perform a set. Measure how many sets you can complete.
Cool Down Blocks
Hip Mobility Unloaded
Horizontal Loading
Perform this hip mobility sequence as a circuit.