EQUIPMENT NEEDED:

. PULL UP BAR

DAY 3: BODYWEIGHT/MOBILITY

OPEN-CHAIN MOBILITY WARM-UP:

[1 Round to be completed before each workout to prime the joints]

MOVEMENT PREP:​

[2-3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]

1. SPINE ROLL > PLANK > PUSH UP (6 REPS)

Stand with your feet just over hip-width apart. Start to tuck your chin into your chest, and then round your spine until your reach the floor (if you can't touch your toes, squat down instead). Crawl out to a plank position and do one Push Up, crawl back (keeping your bum low) into a deep squat and roll yourself back up to standing.

[Regression: Spine Roll > Plank > Reverse Crawl- 6 Reps]

2. MOUNTAIN CLIMBER > HIP FLEXOR STRETCH (6-8 REPS)

From a loaded position (sitting back on your heels, on your toes, with your arms stretched out in front of you, lift and bend your right leg, and place the foot on the outside of the right hand.  Your left leg should be straight and off the floor. Exhale and straighten your spine, engaging your scapulas, with your shoulders down and back.  Lower the left knee to the floor (the straight leg behind you), and lift your torso so that you are straight, bring your hands off the floor and by your sides. Sit into this hip flexor stretch and breathe deeply for one full breath, and then replace the arms and legs, starting again on the opposite side.

3. SHINBOX EXTENSION WITH REACH (6 REPS)

Sit down with your knees bent up, with a straight spine, drop both knees down (both facing the left), whilst trying to keep the same distance as when you had your knees up. From here twist your body around to the left side also, push up onto your knees (extension) and reach your right arm towards the ceiling. Place your arms back in front of you, lower back into a Shinbox (try to stay vertical), and switch sides.

[Regression: Shinbox Switch - 6 Reps]

PRIMARY CIRCUIT:​

[4 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1.  ALT. SIT THROUGHS (6-8 REPS)

Start on your hands and toes (knees off the floor), with a table-top spine (head in line with hips). From here, lift the right leg and twist your torso towards the left side, place the bent right leg just behind the left, allowing your right knee to drop to the floor, and your right foot tucks behind the left ankle. Inhale and replace, and then repeat on the opposite side.

2. FULL BODY SPINE WAVE (6 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (1 Rep).

[Regression: Kneeling Spine Wave - 6 Slow Reps]

SECONDARY CIRCUIT:​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. DANCING DOG (30 SECONDS WORK)

Go onto all fours (on your toes, tabletop spine), reach the right leg past (in front of) your left side, twisting your upper body, at the same time lifting your left arm, bent at the elbow, & then reach so that your hand is close to the side of your chest and the elbow is behind your shoulder (not lifting the shoulder). Once the foot has reached the ground, bring it (& your arm) back to your starting position and switch legs, taking your left leg over to the right side this time. Continue for 30 seconds.

[Regression: Mountain Climber > Step Through - 6 Reps]

2. ALT. DEEP SQUAT > THORACIC BRIDGE (30 SECONDS)

Start by sitting on the floor, with your arms straight behind you and your knees bent up straight in front of you. Stay tall through the spine with a proud chest. On an exhale, lift your bum off the floor, keeping your arms locked out. Lift one arm off of the floor and bring it in front of your chest. On an exhale, bridge your hips so that they are in line with your shoulders and your knees (not overextending). At the same time, reach the arm across your chest to the other side of the room. Inhale and lift yourself so that you're in a deep squat, and then repeat on the opposite side.

 

3. BEAR CRAWL (1 LENGTH OF MAT OR TRACK)

Go onto all fours, engage your core and keep your spine straight. Slowly crawl forward with opposite hand and foot (aim for them to touch the floor at the same time). Don't allow your hips to rise higher than your shoulders.

FINISHER​

[3 ROUNDS - 90 SECONDS REST IN BETWEEN ROUNDS]

1. SUMO SQUATS (8 REPS)

 

Stand with your feet hip-width apart, turned outwards. Using your hands as a guide, slowly squat down whilst actively pushing your knees out (hands against your inner thighs) keeping your spine as straight as possible, and pelvis tucked under. When you reach your lowest point, take a deep breath, & then on the exhale,  push yourself back up to standing whilst squeezing your glutes. 

[Regression: Deep Squat Hold - 30-60 Seconds]

2. STAY LOW COSSACK (30 SECONDS)

Standing in a wide stance, move your weight onto one side/leg and squat down as far as you can, preferable almost sitting on the floor (or deeper than a lateral lunge), try to maintain a vertical spine. Using your glutes, push through the heel of the foot (of the bent knee) and lift your body slightly to move your weight over to the other side. Continue to shift your weight over each side for 30 seconds.

[Regression: Alt. Lateral Lunges - 10 Reps]

3. HIP SWITCH CRAWL (1-LENGTH OF TRACK/MAT)

From a Plank position, lift and place your right foot on the floor, just above hip height. Twist your torso to face that knee and sit down on the floor. Start to lift by pushing through that bent leg and stabilizing arm, reaching in front of you with the opposite arm, take your previously straight leg up, bend it, and place it down next to your hip, twisting into it as you did for the other leg. Continue to alternate legs so you are crawling towards the other side of the room.

[Regression: Alt. Plank to Hip Twist - 8 Reps]

DECOMPRESSION

[1 ROUND - REST AS NEEDED]

1. SHINBOX TWIST (4-6 REPS)

Sit down with your knees bent up, tall through the spine. Lower your knees into a Shinbox to the left. From here twist your body around to the left side also, and stretch out your arms on the floor, almost curving around your knee, and take a few deep breaths. Bring your torso up again (straight spine), inhale and lift the knees, and then repeat on the opposite side.

 

2. CHILD'S POSE WITH REACH (6 REPS)

Start by sitting back on your heels with your arms reaching out in front of you. Keeping your head tucked in, reach both arms over to the left on an inhale (right hand should be in a saw position, reaching past the left hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and switch sides.

3. DEAD HANG (60 SECONDS)

Jump up onto a pull-up bar, let your body hang, holding the bar only with your hands. Relax your body, but try not to swing. Stay here and breathe deeply.

WORKOUT COMPLETE