The goal of this program is to provide strength and stability activities that are not typically addressed in CrossFit, weightlifting, powerlifting, or general strength programs.
It touches far more on stability, control, building strength in single arm, single leg, lateral, and rotational patterns.
That strength building has a significant carry over to not only better performance on your other programs, but also improvement in injury avoidance and improvement in mobility.
It is designed to take roughly 20 minutes per day when done efficiently.Features
10:00 warm up - athlete's choice - spend some time on the rower or bike as well as with some bear crawls to wake things up a little bit, but essentially just get 10:00 of consistent movement in 5 rounds through 50' lateral bear crawl kettlebell pull through (go heavy here) - 25' each direction 10 split stance KB deadlifts (5 each side) - go heavy here 20 medicine ball Russian twists (slow and controlled, don't just rip through) Finisher: 10:00 banded march with medball carry (break this into as few sets as possible)
Turkish Get Up.
3, 3, 2, 2, 1
5 x 6
Landmine Half-Kneeling Overhead Press
8, 6, 4, 4, 4
Split Stance Paloff Iso Hold
5 x 0:30
Bulgarian Split Squat.
10, 8, 6, 6, 6
5 x 200