#chickswholift Badassery Block 1

Full Body Hinge/Push Focus Warm-Up

1. SMR Adductors: 30s oscillate (back & forth covering 1-2” section) + 15-30s maintain pressure while bending/unbending knee 2. Froggy Rocks + Stretch: 30s rocks + 30s hold stretch (opposite order of what video shows) 4. Wall Pec Stretch: 30s oscillate (go into the stretch & come out of it slightly) + 15-30s hold stretch (enjoy this vintage video from 2009! lol)
 5. Knee Banded Hip Bridge: 3 sets x 10 reps 6. Band Pull-Aparts in Tall-Kneeling: 3 sets x 10 reps

Hinge/Push Prep Circuit

x 2-3 Sets: 1. Dowel Hinge x 5 2. Elevated Push Up x 5 3. KB/DB Skier Swings x 5 4. Med Ball Chest Slams x 5

Banded Kettlebell Deadlift

3 x 10

Dumbbell Neutral Grip Floor Press

3 x 10

Knee Banded Pivot Hip Thrust

Dumbbell Supported 1-Arm Row

Landmine 1/2-Kneeling 1-Arm Press

Split Squat

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Conditioning Warm-Up

1. SMR Adductors: 1-minute ea 2. Adductor Rockback + Reach: 30s rockbacks + 30s reaches (per side) 3. Alternating Bird Dog: 3 x 5/side 4. Superset: Band Semi-Squat Lateral Walks: 2 x 5/side Knee Banded Hip Bridge: 2 x 5

Conditioning Prep Circuit

x 2-3 Sets: 1. Assisted/Unassisted Lateral Squat: 3 x 3 2. 1-Leg Anterior Reach: 3 x 5/side 3. Twitchy Forward Skip: 3 x 5/side 4. Iso into Explosive Vertical Jump: 3 x hold jump start position for 5s + 1 vertical jump

EQUIPMENT OPTION: AMRAP 16 Minutes: 1. DB Alternating Snatch x 5/side (start with 10-15# & adjust as needed) 2. Band Alternating 2-Arm Stepback Row x 10 (moderate resistance) 3. Tall-Kneeling Kettlebell/Dumbbell Alternating Halo x 10 (start with 10-15#) 4. High Plank Walkouts x 5 (these are a doozy!)_ Rest 30-60s between rounds *Target: RPE 8 / Zone 4 intensity (80-90% of max heart rate - MHR) Set a timer to count down or up for 16 minutes & work at a "work" pace, but not a sprint! You get to rest between each round, so move with purpose! MINIMAL EQUIPMENT OPTION: AMRAP 16 Minutes: 1. Sprinter Start x 5/side 2. Wide Stance Benign Burpee x 5 (step back &/or elevate hands on box/bench to decrease intensity) 3. Tall-Kneeling Alternating Step-Thrus x 5/side 4. High Plank Walkouts x 5 Rest 30-60s between rounds *Target: RPE 8 / Zone 4 intensity (80-90% of max heart rate - MHR)

Then: 10-20 Minutes of steady-state work: *Bike, Rower, Treadmill, outdoor walk etc at Zone 2 intensity (60-70% of MHR)"

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Full Body Warm-Up

1. SMR Quadriceps: 30s oscillate & 15-30s knee bend 2. SMR 3-Way T-Spine: 15s arms overhead/15s hugged/extension mini crunches x 5 3. 1/2-Kneeling Hip Flexor/Lateral Line Stretch: 30s oscillate into/out of stretch + 15-30s hold per side 4. Alternating Elbow to Knee Bird Dog x 5/side

Full Body Prep Circuit

x 2-3 Sets: 1. Air Squat (or Goblet Squat): x 5 2. Suspension Trainer/Ring Row: x 5 3. Jacks & Overhead Ball Slam to Vertical Jump: 3 sets of 5 jacks + 1 slam to jump

Sled Push

3 x 30 @ 150 lb

Reverse Sled Drag

3 x 30

Farmer March

3 x 0:30

Landmine Tall-Kneeling 2-Arm Press

Neutral Grip Ring Row

Landmine RDL in Sprinter Stance

3 x 8

Dumbbell Rollback Triceps Extension

3 x 10

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Extensive Conditioning Warm-Up

1. SMR Adductors: 1-minute ea 2. Adductor Rockback + Reach: 30s rockbacks + 30s reaches (per side) 3. Alternating Bird Dog: 3 x 5/side 4. Superset: Band Semi-Squat Lateral Walks: 2 x 5/side Knee Banded Hip Bridge: 2 x 5 5. Superset: Assisted/Unassisted Lateral Squat: 3 x 3 1-Leg Anterior Reach: 3 x 5/side 6. Superset: Twitchy Forward Skip: 3 x 5/side Iso into Explosive Vertical Jump: 3 x hold jump start position 5s + 1 jump

2-3 Rounds (or 20 minutes): 1mi Air Bike 1k Row *Substitutions for bike or row: 800m (0.5mi) run, 1k ski, 4:00 brisk walk, 4:00 stairclimber, 4:00 step-ups to 6-12” box OR 20 minute steady state brisk walk, walk/run, jog, or any other form of cardio! *Target: RPE 3-4 / Zone 2 intensity (130-150 BPM or 60-70% of MHR). Conversational pace! A pace that feels sustainable for 30+ minutes.

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Full Body Squat/Pull Focus Warm-Up

1. SMR Quadriceps: 30s oscillate & 15-30s knee bend 2. SMR Lats: 30s oscillate & 15-30s arm lift 3. 1/2-Kneeling Quad/Lateral Line Stretch: 30as oscillate into/out of stretch + 15-30s hold 4. Knee Banded Hip Bridge: 3 sets x 8-10 5. Band Face Pulls: 3 sets x 10-15

Squat/Pull Prep Circuit

x 2-3 Sets: 1. Air Squat x 5-8 2. Suspension Trainer/Ring Row x 5-8 3. Vertical Jump with Reset x 3

Kettlebell Goblet Box Squat

3 x 10

Landmine Meadows Row (arm on thigh)

3 x 8

Hip Banded Dumbbell RDL

3 x 8

Band Pivot Rotation

3 x 10

1.5-Rep Dumbbell Biceps Curl

3 x 8

Stability Ball Bent Knee Hip Extension

3 x 8

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

30 minutes Maintain a steady pace with an average heart rate of 120-130 BPM.

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Saturday Static Stretches #1

Couch Stretch x 60s/side Elevated Pigeon x 60s/side Lateral Line Stretch x 60s/side (in squat rack or doorway) Up Dog/Down Dog Flow x 5 Breathe!!!!!!!!!!