• L-Sit x max effort ( shoot for 30 seconds using parallel bars or on ground with plates under hands)
  • Superman Hold: 30 Seconds focus on squeezing the gluten
  • Paleo Press " AKA Churn the buyer" x 12 each side

    Dynamic Stretch
  • 3 way Band Pull apart ( Palm up infant of chest, Overhead , palms up in front of chest) x 20 reps
  • Hamstring Stretch w/band on back x 20 reps
  • Couch Stretch : hold 1 min on each side

Note: start with Dead lift finish all 5 sets taking your time then go onto Part 2 & 3

Part #

  • Deadlift: x 12/10/8/6/4 reps ( start at 50% and work up in weight should be around 75-80% max on final lift.

Part # 2

  • Pistol Squat x 10 ( 5 on each leg you may use a box at appropriate height to make it doable yet challenging.
  • Kosack Squat: Side to Side squat.

    Part #3
  • Hand Stand Push up : from the knees on an elevated surface bench or box
  • Sumo Dead lift High pull "SDHP" : 35- 65 lbs Kettle bell or barbell

    Time to cool down and stretch grab a heat pad or some ice if needed. Now plan eating a pos workout meal that is alligned with your fitness goals ! 


Diet motivation