Hi all, happy Sunday.

Here’s the At-Home program for the fourth week of July!

Let’s get into it.

Day 1

Squat Cycle - Week 4 of 6!

• Warm-up - 6 minutes, continue to cycle through…

  • 8 Forward Lunges (4 per leg)

  • :20 Side Elbow Plank (Side A)

  • :20 Side Elbow Plank (Side B)

  • 8 Wide Legged Good Mornings

• 3 rounds, no measure

  • 8 Single Arm DB Seated Strict Press (4 per side)

  • 8 KB Pull Throughs (4 per side)

  • 8 Single DB Goblet Bulgarian Split Squats (4 per leg)

  • Log the heaviest weight moved in a single round, across all 24 reps

    • E.g., If you used a 10lb DB on the Strict Presses, a 26lb KB on the Pull Throughs, and a 25lb DB on the Split Squats, your score is 61lbs. (10+26+25)

• Strength:

  • In 20 minutes, complete 5 rounds of:

    • :30 Inverted Plank Hold

    • 10 KB Single Leg RDL (5 per leg)

    • 10 Glute Bridges (10 on both legs / 5 per leg unweighted / 5 per leg with 10+ lbs on hips)

    • 10 Offset Push-ups (one hand on DB) (5 per hand)

    • *if you are done before the 20 minute mark, accumulate as many Offset Push-ups as possible in remaining time.

  • Intended Stimulus - make sure the Single Leg RDLs are tempo’d - at least a 3-second descent today. Try and complete as many offset push-ups as possible from the toes before transitioning to using the knees.

  • Log total number of Offset push-ups completed both in the 5 rounds and after the 5 rounds are complete.

• Recovery

  • Foam Roller Chest Opener or Fish Pose - 5 min.

Day 2

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Inchworm Press-ups

  • 5 No-arm Leg Lifts

  • 5 Single DB Goblet Squats

  • :30 Mountain Climbers

• For 15 minutes, cycle through

  • Dbl DB Suitcase Deadlifts

    • 5 sets of 8 reps

    • Ascend in weight throughout

  • Renegade Rows + Push-up

    • One Rep = Plank Hold with DB Row Left + DB Row Right + Push-up

    • 5 sets of 6 reps

  • Intended Stimulus - The last couple of sets of Deadlifts should be a struggle on the final few reps. Deadlifts should ascend in weight as you progress through the time on the clock. Aim to complete 5 sets of each movement in 15 minutes, alternating between the movements.

• In 10 minutes, complete as many rounds and reps as possible

  • AMRAP10:

    • :40 Wall Sit (Hands on Knees / Holding weight in bear hug / Holding Hands Overhead)

    • 8 Lateral Burpees Over DBs (Half Burpees / Full Burpees / Strict Burpees)

    • 10 Scissor Kicks (10 per leg)

  • Intended Stimulus - make sure the scissor kicks are controlled, not super fast and potentially uncoordinated. Also on the scissor kicks, make sure the heels don’t touch the ground between reps if you can help it.

  • Log total accumulated time in the wall sit, enter in notes where you positioned your hands for those wall sits and any weight added, if applicable.

• Recovery

  • T-spine Smash with Lax Ball - 2 min per side.

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside is cool! Go do it!

Day 4

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Single Leg Glute Bridges (5 per leg)

  • 5 Cossack Squats (Side-to-side Squats) (5 per direction)

  • 5 Up Dog / Down Dog (with Push-up after each Down Dog)

  • 5 Dbl DB Bent Over Rows

• Strength Part A

  • For 3, 4-minute rounds:

    • 10 Dbl KB Front Squats (<18s / 26s / 35s+)

    • :30 Elbow Plank Hold (aka Forearm Plank)

    • 10 Dbl KB RDLs (<18s / 26s / 35s+)

    • For the remaining time in each 4-minute round, accumulate as many seconds as possible in a boat pose.

  • ~Rest 1:00 between rounds~

  • Intended Stimulus - The Front Squats should feel like a hard challenge to keep the core engaged, but not impossible! If you feel your form start to degrade, take the weight down or transition to one KB in the goblet position.

  • Log cumulative seconds accumulated in TOTAL across all three rounds in the boat pose.

• Strength Part B

  • Tabata KB Russian Swings

  • ~Rest 1:00~

  • Tabata Push-ups

  • ~Rest 1:00~

  • Tabata Sit-ups

  • Intended Stimulus - See how consistent you can be with the reps, while still challenging the pace a little bit! Tabata is :20 work, :10 rest, 8 total times (so four minutes per tabata). Add in a minute of rest between each tabata to recover slightly and transition.

  • Log the total reps for all three tabatas as three separate scores.

• Recovery

  • Hamstring smash with Orb for Lax ball - 2 min. per side

  • Pec Smash with Orb or Lax Ball - 2 min. per side

Day 5

• Warm-up - 3 rounds

  • 10 Down Dog Toe Taps (aka Reverse Jackknives)

  • 10 Sit-ups

  • 10 Air Squats

  • 10 Light Dbl DB Strict Press with pause at top

• 6 rounds

  • No time cap:

    • 10 Plank-ups (5 per direction)

    • 10 Alternating DB Push and Pulls (5 per arm) (<10 / 15 / 20+)

    • 10 Alternating DB Tempo Bent Over Rows (5 per arm) (<20 / 25 / 30+)

    • 10 Single DB Goblet Split Squats (5 per leg) (<20 / 35 / 50+)

  • Intended Stimulus - Aim to complete 6 rounds within 24 minutes. For the plank-ups and DB Push and Pulls, prioritize performing as many rounds as possible with your knees off the ground, before moving to knees on the ground. DB Bent Over Rows should be tempo’d - i.e. a 5-second descent.

  • Log the total number of reps you performed at the heaviest weight of the day, per arm, of the DB Tempo Bent Over Rows.

• Recovery

  • Couch stretch - 3 min per side

Day 6

• Warm-up - 5 minutes, continue to cycle through…

  • 8 Dbl DB Suitcase Deadlifts

  • 8 Alternating Wide-Legged T to Toe Taps (4 per side)

  • 8 Bird Dogs (4 per side)

  • 8 Half Burpees

• Longer Workout Day!

  • No measure, for 30 minutes:

    • 18 Russian Twists (unweighted / 10 / 20+) (9 per direction)

    • 14 Alternating Toe Taps on DB (14 per foot)

    • 10 Dbl DB Thrusters (Squat and Press) (<20s / 25s / 30s+)

    • 6 Dbl DB 1 ¾ Suitcase Deadlifts (<30s / 40s / 50s+)

  • Intended Stimulus - For the Russian Twists, make the movement controlled, make sure you do not cross your ankles, and avoid bouncing the weight off the ground. Instead, aim for a gentle tap. The 1 ¾ Suitcase Deadlifts should be slow and controlled. See how long you can make each rep last without form falling apart.

  • Log your heaviest set of 6 unbroken, 1 ¾ Deadlifts.

• Recovery

  • Orb or Lax Ball Glute Smash - 3 min. per side

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside is cool! Go do it!

Acronym List:

• DB = Dumbell

• DL = Deadlift

• EMOM = Every Minute on the Minute

• FS = Front Squat

• GM = Good Morning

• KB = Kettlebell

• MetCon = Metabolic Conditioning

• PVC = polyvinyl chloride - mobility tool (white plastic plumbing pipe)

• RDL = Romanian Deadlift

• RFT = Rounds for Time

• SDL = Sumo Deadlift

• SDLHP = Sumo Deadlift High Pull

• SS = Split Squats

• SWGDL = Snatch Width Grip Deadlift

• YGIG - You Go I Go (only one person working at a time)