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    Worlds Greatest Stretch

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    jordannoble
    The workout consists of 5 sections: a warm-up, strength training, circuit training, high-intensity interval training, and a cool-down. The strength section focuses on the bench press and upright row. The circuit section includes exercises like the clean and press, rowing, and squats performed with kettlebells. High-intensity interval training is done on a bike, alternating 20 seconds of max effort with 10 seconds of rest. Stretching and mobility work make up the recovery section.

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    Worlds Greatest Stretch

    Uploaded by

    jordannoble
    169 views2 pages
    The workout consists of 5 sections: a warm-up, strength training, circuit training, high-intensity interval training, and a cool-down. The strength section focuses on the bench press and upright row. The circuit section includes exercises like the clean and press, rowing, and squats performed with kettlebells. High-intensity interval training is done on a bike, alternating 20 seconds of max effort with 10 seconds of rest. Stretching and mobility work make up the recovery section.

    Original Description:

    polo

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    The workout consists of 5 sections: a warm-up, strength training, circuit training, high-intensity interval training, and a cool-down. The strength section focuses on the bench press and upright row. The circuit section includes exercises like the clean and press, rowing, and squats performed with kettlebells. High-intensity interval training is done on a bike, alternating 20 seconds of max effort with 10 seconds of rest. Stretching and mobility work make up the recovery section.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    169 views2 pages

    Worlds Greatest Stretch

    Uploaded by

    jordannoble
    The workout consists of 5 sections: a warm-up, strength training, circuit training, high-intensity interval training, and a cool-down. The strength section focuses on the bench press and upright row. The circuit section includes exercises like the clean and press, rowing, and squats performed with kettlebells. High-intensity interval training is done on a bike, alternating 20 seconds of max effort with 10 seconds of rest. Stretching and mobility work make up the recovery section.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    WORKOUT A

    Total Time (~ 1 hr 40 min):


    A) Warm-up (~ 10 min)
     Rowing Machine x 5 min
     Neck Rotations x 10/direction
     Arm Rotations x 10/direction
     Trunk Rotations x 10/direction
     Reach Through FMB x 10
     Foot Touchs x 5/side
     Gate Swings x 10/side
     High Kicks/Back Kicks x 10/side
     High Knees/ Butt Kicks x 10

    B) Strength (~25 min)


     Bench Press
    o 3x3
    o 90 sec between sets, 3 min after, stretch and prime before beginning
    o x – 1 – 1 - RB
    o increase weight by 5 pounds/wk, goal is 1.2xBW (~216 lbs)
     Upright Row
    o 3x3
    o 90 sec between sets, 3 min after
    o x – 1 – 1 – RB, stretch and prime before beginning
    o increase weight by 5 pounds/wk, goal is 1.2xBW (~216 lbs)

    C) Circuit (~15 min)


     3 rounds / 30 sec between moves / 90 sec between rounds
     increase weight and/or decrease total time
    o Double-KB clean and military press x 6 reps
    o Alternating renegade row x 6/side
    o Turkish get-up x 3/side
    o One-arm front squat x 8/side
    o One-arm KB swing x 15/side

    D) HIIT (~5 min)


     Bike
    o 20 sec max / 10 sec rest
    o 8 rounds

    E) Rehab (~20 min)


     Deep BW squat x 30 secs
     Glute squeeze x 30 secs
     Hamstring stretch x 30 secs
     Crucifix Stretch x 5/30 secs
     Neck Stretch x 10/5 count/direction
     Neck Crunch x 3 sets of 12/5 count
     Flying L Raise x 3 sets of 12/5 count
     Prone Cobra x 3 sets of 12/5 count
     Glute Bridge x 3 sets of 12/5 count
     Crossed Leg Stretch x 3 sets of 30 secs
     Side Lying Clamshell x 3 sets of 12/5 count
     Hip Stretch x 3 sets of 30 secs
     Swiss Ball Jackknife x 3 set of 12
     Thoracic Bridge x 30 sec
    F) Cool-Down (~10 min)
     Calves, Hamstrings, Quads, Groin, Hip Flexors, Lats, Pecs, Traps
     2 x 30 secs

    G) Recovery (~15 min)


     3 rounds
    o 2 min in Sauna = deep belly breathing
    o 3 min in Whirlpool = up to neck
    o 1 min in Pool = cold plunge, shake off water after

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