01/08/2020
#015
First, I perform a warm-up for about 5 minutes, preferably with a gymnastics routine(http://www.gymnasticswod.com/), Animal Flow(https://gmb.io/animal-flow/), a Core Foundation routine(https://bengreenfieldfitness.com/2016/08/how-to-do-foundation-training/), or anything else that dynamically prepares the body for movement and elevates the heart rate. I usually finish my warm-up with a quick set of 100 jumping jacks or 30 burpees.
Next, I choose one exercise from the “Strength” list below:
Upper Body Push (1)
Lower Body Push (1)
Upper Body Pull (1)
Lower Body Pull (1)
Full Body Move (1)
Then I pair each of the exercises above with one exercise from the “Core/Mobility” list you'll see shortly below.
Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), I complete 6-10 repetitions of the first Strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, I complete 10-20 repetitions of a Core/Mobility movement of choice (for active recovery), preferably choosing a Core/Mobility movement that does not exhaust or work the same muscles that I used during my strength set.
Then I go straight back to the Strength set, do another set and follow it up with the same Core/Mobility exercise for active recovery. I continue this scenario until I have completed 3-5 sets for both the Strength move and the Core/Mobility move and then move on to the next movement category (e.g. Upper Body Pull). I then continue until I have finished all movement categories (one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move).
After this workout, I jump into my cold pool for about 2 minutes to cool my body without staying in long enough (e.g. closer to the 10-minute range) to shut down any type of anabolic response to the workout.
Strength Exercises:
Upper Body Push:
Barbell or Dumbbell Bench Press
Incline Barbell or Dumbbell Bench Press
Standing Overhead Press
Standing Cable Press
Loaded Push Up (with Weighted Vest, or Super Slow with bodyweight)
Upper Body Pull:
Bent Barbell or Dumbbell Row
Weighted Pull-up or Super Slow Pull-Up
Weighted or Super Slow Horizontal Pull-Up
Fast Single Arm Cable or Dumbbell Row
Lat Pulldowns
Seated Row
Lower Body Push:
Barbell Squat
Goblet Squat
Front Squat
Single-Leg Squat
Front Lunge
Reverse Lunge
Barbell or Dumbbell Step-Ups
Lower Body Pull:
Deadlift
Suitcase Deadlift
Romanian Deadlift
Full Body Move (This list is not exhaustive, and there may be others that you like.):
ManMakers
Turkish Get-Up
Bear Complex (power clean, front squat, push press, back squat, and second push press):
Deadlift to Overhead Press
Overhead Squat
Core/Mobility Exercises:
Torso Twists
Cat/Cow
Birddogs (opposite arm/leg extension)
Yoga Sun Salutation Series
Banded Side to Side Walks
Mountain Climbers
Foam Rolling
Bridging
Banded Side Walks
Lunging Mobility Exercises
More ideas here.(https://www.t-nation.com/training/fillers-strength-with-mobility)
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