WEEK ONE DAY ONE

AS A REMINDER, HERE IS A MOVEMENT TUTORIAL. THIS VIDEO WILL WALK YOU THROUGH THE ENTIRE WORKOUT STEP BY STEP.

WHAT TO DO TODAY:

1. Warm yourself up! You can use my program or a favorite of your own.

2. Complete 2 Rounds TOTAL with 3-5 minutes of rest in between each series. (workout is listed on the right)

3. Cool yourself down and stretch - focusing on your forearms and grip.

A note on quality over quantity: The rep schemes listed are always a goal, not a rule. When in doubt it is better to do 1 quality rep over 10 sloppy ones. If it becomes obvious that the rep schemes are just too much, please email shawn@bamfhammer.com.
Adjustments can always be made

the workout 

(THIS IS ONE ROUND: REMEMBER, YOU DO 2 ROUNDS TOTAL)

BODYWEIGHT SERIES:

10 Hinge Jumps

10 Air Squats

10 Hollow-body to Superman rolls

10 Burpees

REST

BAMF HAMMER SERIES:

6 reps of Single Swings each side
(come to a full stop after each swing)

6 reps of Squats in Shoulder Support
(BAMF on shoulder, be sure to alternate shoulders)

6 reps of 2/2 Push Presses each side

6 reps of Slow Shoulder 360's in each direction

6 reps of Single SLAMS from a flat start position

REST

NOTE: 6 IS THE REP COUNT TOTAL SO PRESSES, SWINGS AND SLOW 360S WILL SEE 3 REPS PER SIDE


REMEMBER THE 5 ESSENTIAL MOVEMENTS

CLICK ON ANY OF THE GIFS (PHOTOS) BELOW TO SEE FULL VIDEO TUTORIALS