WEEK ONE DAY THREE
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 3 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 firstname.lastname@example.org.
Adjustments can always be made
(THIS IS ONE ROUND: REMEMBER, YOU DO 3 ROUNDS TOTAL)
15 Hinge Jumps
15 Air Squats
15 Hollow-body to Superman rolls
BAMF HAMMER SERIES:
10 reps of Single Swings each side
(come to a full stop after each swing)
10 reps of Squats in Shoulder Support
(BAMF on shoulder, be sure to alternate shoulders)
10 reps of 2/2 Push Presses each side
10 reps of Slow Shoulder 360's in each direction
10 reps of Single SLAMS from a flat start position