Isometrics. Like my great grandmother used to drive: One foot on the gas, one foot on the breaks, pushing both same time.
5 min warm up:
– arm circles
– shake out
– isometric prayer pose
– hip circles
Grabbed a buddy. P1 equals partner 1. P2 equals partner 2.
One partner did a 1 minute isometric hold pose, while the other did a movement
sets were one minute, then switch. Rested about 30 seconds between sets
P1- plank high hold
P2- Jump lunges, slow, with pauses
P1- Isometric 90 degree pushup hold
P2- fire hydrant roundhouse
P1- hollow hold V
P2- air squats holding coupons at about 45 degrees. slow (3s down, 3s up)
P1- air squat hold, holding coupons as above
P2- pushup, slow
P1- coupon cross
P2- bear crawl up, crabwalk back
P1- coupon front raise (hold)
P2- leg up with a pump (abs)
P1- side plank L
P2- dive bombers
P1- side plank R
P2- jack pushups (this has a F3 name but I forgot)
partner wheelbarrow with isometric bicep curl (90 degrees)
2 sets of this
P2- calf raise (hold)
P1- lateral plank walk
P2- close grip plank (hold)
Then mosey back to start for about 4 minutes of….
– completely forgot. All blood flow by this point was out of brain into the more demanding tissues.
Circle of Trust
the men as they went about their day, for protection
Naked Man Moleskin
These men are strong. This one for me was really fun. My secret goal was: make it hard to use a computer, brush teeth, style hair, or really do anything involving any overhead movements for the rest of the day. Did it work? No idea.