Lift Heavy, Swing Fast

Rest

Lateral Stretch with Hip Rotation

2 x 6

Staggered Cats and Dogs

2 x 6

Banded Back Squat

3 x 5

Underhand Barbell Lat Stretch

3 x 5

Med Ball Slam Box Jump

3 x 2

Seated Flexion and Rotation

3 x 3

Banded Pendlay Row

3 x 5

Zercher Cossack Squat

3 x 8

Barbell Rollout

3 x 6

Crossbody Lat Pull Around

3 x 8

High to Low Chop

3 x 8

1 Round :20 Golfers Elbow Static Hold 2 Minute Saddle Pose or Quad Stretch (1 min per side) :20 Golfers Elbow Static Hold 1-2 Minute Banded Lat Stretch per side :20 Golfers Elbow Static Hold

Pelvic Rotation with Upper Body Support

2 x 10

Balance Torso Rotation + Heel Support

2 x 10

Kettlebell Hip Extension on Bench

2 x 8

Prone Shoulder External Rotation on Bench

2 x 10

How to Perform Zone 2 Cardio: A Complete Guide Zone 2 cardio is a low-intensity, steady-state form of exercise that improves endurance and while minimizing fatigue. It’s ideal for long, sustainable sessions where you stay in your optimal heart rate range, typically between 60-70% of your maximum heart rate (MHR). How to Perform Zone 2 Cardio: 1. Warm-up: Begin with a 5-10 minute warm-up to get your muscles ready and heart rate up gradually. 2. Find Your Zone 2 Heart Rate: Use this formula to estimate your target heart rate: Zone 2 = (Maximum Heart Rate) x 0.60 to 0.70 To estimate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your max heart rate is roughly 190 beats per minute (bpm), and your Zone 2 range would be between 114-133 bpm. 3. Maintain Steady Pace: During the workout, aim to stay within this heart rate range by maintaining a moderate, steady pace. You should be able to hold a conversation but still feel like you're working. 4. Workout Duration: For best results, aim for 30-90 minutes in Zone 2, depending on your fitness level and time availability. 5. Cool Down: Finish with a 5-10 minute cooldown to bring your heart rate down gradually. Best Equipment for Zone 2 Cardio: 1. Treadmill: Easily adjust speed or incline to stay in Zone 2. 2. Stationary Bike: Excellent for low-impact cardio; adjust resistance to control intensity. 3. Elliptical: Great for a full-body, low-impact workout. 4. Rowing Machine: Works multiple muscle groups while keeping heart rate in a steady zone. 5. Stair Mill: Coach Cody's personal favorite. Options for Limited Equipment: 1. Walking or Jogging Outdoors: Find a comfortable pace and monitor your perceived exertion. Stick to flat terrain or gradual inclines to control intensity. 2. Jump Rope: Use intervals to manage intensity, aiming for slower, rhythmic jumps. 3. Bodyweight Circuits: Create a circuit with exercises like step-ups, air squats, and mountain climbers, adjusting your pace to stay in the Zone 2 range. How to Track Heart Rate Without a Smart Device: If you don't have a smartwatch or heart rate monitor, you can still track your heart rate manually: 1. Find Your Pulse: Place two fingers on your wrist (radial pulse) or neck (carotid pulse). 2. Count Beats: Count the number of beats for 15 seconds and multiply by 4 to get your heart rate in beats per minute (bpm). 3. Perceived Exertion: Use the "talk test"—you should be able to carry on a conversation but feel slightly out of breath. By keeping a consistent pace and staying within your Zone 2 heart rate, you’ll boost endurance, burn fat efficiently, and build a strong aerobic base.

Childs Pose Shoulder Stretch Variation

1 x 2:00

Banded Good Morning

2 x 12

Banded Reverse Fly with Rotation

2 x 12

Banded Deadlift

3 x 5

Bird-Dog

3 x 6

Banded Bench Press

3 x 5

Elevated Pigeon

3 x 5

Banded Landmine Rotations

3 x 5

Walking Lunge (Glute Focus)

3 x 10

Weighted Double Crunch

3 x 8

Rotational Pivot Press

3 x 8

Suitcase Carry

3 x 1:00

1 Round :20 Golfers Elbow Static Hold 1 Minute Per Side Pec Stretch :20 Golfers Elbow Static Hold 1-2 Minute Single Leg Lateral Fold :20 Golfers Elbow Static Hold

Walk

Worlds Greatest Stretch

2 x 6

Wall Supported Hip CARS

2 x 6

Banded Kettlebell Swings

3 x 6

Lying Shoulder External Rotation

3 x 8

Sled Power Pushes

3 x 6

Balance Hip Internal Rotations

3 x 6

Slam to 90 Degree Jump

3 x 2

Lateral Heisman Step Up

3 x 10

Stir The Pots

3 x 5

An EMOM stands for "Every Minute on the Minute." You start a specific exercise at the top of each minute and aim to complete the assigned reps as quickly as possible. Once finished, you rest for the remainder of the minute. When the next minute starts, you begin the next round. The quicker you finish your reps, the more rest you get before the next minute begins. This EMOM will be three rounds - totaling 9 minutes. 1. 12 x Open Palm Bicep Curls 2. 12 x Skull Crushers 3. 12 x Seated Dumbbell Raise

1 Round :20 Golfers Elbow Static Hold 1-2 Minute Standing Figure 4 Stretch per side :20 Golfers Elbow Static Hold 2 Minute Wrist Stretch of Choice :20 Golfers Elbow Static Hold

2 Rounds - No Rest between moves 20-30 x High Knees 20 x A Skips 20 x Butt Kickers 20 x Speed Skaters

1. Squat Jacks 2. Walkouts

1. Russian Twist 2. Forearm Plank Pelvic Tilts

1. Lateral Lunges 2. Glute Bridges

1. Push Ups 2. Dumbbell Reverse Fly

1. Lying Leg Lift to Hip Raise 2. Rotational Marches

1. Shuttle Run 2. Bear Crawl

Improving VO2 Max with the Norwegian 4 x 4 Protocol The Norwegian 4 x 4 is a proven method for boosting VO2 Max, which is directly linked to cardiovascular health and longevity. This high-intensity interval training (HIIT) protocol is highly effective in improving aerobic capacity and overall fitness. Here’s how it works: Perform four rounds of four minutes at 90-95% of your maximum heart rate. This intensity should be challenging, but you should aim to sustain it for the entire four minutes without a drop in effort. After each four-minute high-intensity interval, you’ll take a full four-minute rest to recover. This rest period allows your body to replenish energy stores and prepare for the next round. The key to this workout is maintaining the highest pace you can manage throughout each four-minute round. Your goal is to push yourself to the limit without compromising form or intensity. For home gym enthusiasts or those without access to machines, you have the flexibility to substitute equipment with running or another high-intensity activity. If you have access to a rowing machine, bike, or treadmill, they’re great options for hitting the necessary intensity level. Choose equipment that allows you to go hard and reach your target heart rate zone. If you prefer to run, you can easily adapt this protocol by using a treadmill or heading outside for a run. Whether it’s sprint intervals or a brisk pace, the key is pushing yourself to near-maximal effort for each interval. No matter your preferred method, the Norwegian 4 x 4 is effective for improving cardiovascular fitness, helping you reach and maintain a high VO2 Max level for better health and performance.