SIMPLE STRENGTH
WARMUP
Take 5:00 to 10:00 and perform dynamic mobility exercises.
Sample routine for warming up can be found below…
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| BREATHE | Wim Hof Breathing | 3:00 |
| Standing Good Mornings | 2 | 10 |
| Hamstring Curls | 2 | 10/10 |
| Over Under Arm Swings | 2 | 10 |
MAIN ROUTINE
Take 30 minutes to perform strength and conditioning
| MOVEMENT | SETS | REPETITIONS | WEIGHT | REST | |
|---|---|---|---|---|---|
| Low | Kettlebell/Dumbbell Deadlift | 2-3 | 12-15 | 15-50 lbs | 1:00 |
| Low | Reverse Lunge/Step Up | 2-3 | 12-15 | Body Weight-15 lbs | 1:00 |
| Upper | Bent Over Rows | 2-3 | 12-15 | 5-30 lbs | 1:00 |
| Upper | Bicep Curls | 2-3 | 12-15 | 5-30 lbs | 1:00 |
| Core | Hollow Hold | 2-3 | 12-15 | Bodyweight | 1:00 |
| Core | Bicycles | 2-3 | 12-15 | Bodyweight | 1:00 |
COOL DOWN
Take 5:00 and perform static stretching exercises.
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| BREATHE | Low Belly Breathing | 2:00 |
| Standing Good Mornings | 2 | 10 |
| Over Under Arm Swings | 1 | 20 |
* For more SIMPLE STRENGTH options check out the PRINT VERSION document