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 50' bear crawl 10 banded good mornings 10 walking lunge 28-minute alternating EMOM (4 times through) A. 6 landmine single leg deadlift (right leg) B. 10m single arm front rack carry (right arm) C. 10 straight leg overhead sit ups D. 10 single arm Russian kettlebell swings (5 each arm - fairly heavy) E. 10 straight leg sit ups F. 10m single arm front rack carry (left arm) G. 6 landmine single leg deadlift (left leg) **use the same relatively heavy kettlebell for both the swings and the front rack carries here
Kettlebell Single Rack Both Feet Elevated Split Squat
5 x 5
Kettlebell Clean & Press
5 x 5
5 x 0:20
Single Arm Front Rack Carry with Overhead Carry
5 x 30
5 x 8
Lateral Bear Crawl with Pull Through
5 x 20
5 x 6
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