🏋️‍♂️ Workouts 🏋️‍♀️

- This progression is designed to increase your stability through the fullest range of motion possible. Try to progress week to week, be it in movement, load, or control. The long-term goal is to develop the shoulder, midline, and lower-body mobility required to eventually handle a double dumbbell overhead squat at half your bodyweight (Ex: 200 lb athlete = two 50 lb dumbbells).

- The intent is to choose one variation and perform all 3 sets at that same variation. Start at the level that matches your current ability. Each variation increases the stability demand while reinforcing the need for strength in the proper positions. Watch the workout video to see examples of the different variations.

- The warm-up activation drills prepare the spine, hips, and shoulders to move well before loading them.

- Tempo work (3 seconds down, 3 seconds up) ensures you build strength and control through the full range, not just the easy parts of the lift.

- Fitness Attribute Improved: Stability

- Pick the level you can perform with perfect form. Progress only when you can complete all sets and reps without losing position.

- Think long-term: Building stability here will open up new ranges of motion and protect your joints under load.

PROGRESSION LEVELS

- Level 1: Double Dumbbell Front Rack Lunge

• Builds trunk stability and unilateral control.

- Level 2: Single-Arm Dumbbell Overhead Lunge

• Introduces overhead stability while still single-sided.

- Level 3: Double Dumbbell Front Squat

• Reinforces bilateral squat mechanics with heavy midline demand.

- Level 4: Single-Arm Dumbbell Overhead Squat:

• Challenges end-range shoulder stability with full depth control.

- Level 5: Double Dumbbell Overhead Squat

• Ultimate stability test. Goal of half-bodyweight for advanced athletes.

ACTIVATION

5 Half-Kneeling T-Spine Rotation Holds (Each Side)

10 Alternating Squat Reach Rotations

10 Alternating Cossack Squat Pass Throughs

5 Split Squat + Dumbbell Overhead Press (Each Side)

- Overview: You're looking to move at a very high intensity during these intervals. You should be almost out of control and starting to struggle to maintain your efforts.

- Workout Flow: Work for the full two minutes each interval. So if you finish the burpees, move back to the bike. After your 3 minutes of rest, pick up wherever you left off.

- Burpees to Target: Reach a full chest-to-ground position at the bottom of your rep and jump to reach a target just out of fingertip reach with both hands. These are typically performed under a pull-up bar, jumping up to touch the bar as your target. However, if a bar is not available, you can perform your burpees parallel to a wall, jumping up to touch the wall with the hand closest to the wall.

- Intended Intensity: RPE 8-9

- Fitness Attribute Improved: Anaerobic Capacity

- Target Score: 4-6 Rounds

- Bike at a wattage (pace) that is roughly 100-150% of your 10-minute Echo bike watt test. Example: If your average watts of a 10-minute Bike Test is 300 watts, multiply that by 1-1.5 to land you somewhere between 300-450 watts.

- Ride your momentum down on the burpee. Let gravity do its job rather than lowering yourself down to the ground.

- Walk around and take deep breaths between rounds.

15/12 CALORIE ECHO BIKE

- 18/15 Calorie Bike Erg

- 18/15 Calorie Row

- 15/12 Calorie Ski

- 200m Run

- 1:00 Hard Effort on Treadmill/Runner

- 18 Shuttle Runs (1 rep = 10m)

BURPEES TO TARGET

- Reduce Reps/Target Height

- Regular Burpees

- No Push-Up Burpee

- Shuttle Runs (1 rep = 10m)

- 32 Air Squats

3:00 Easy Bike*

*On The Minute:

5/3 Calorie Bike Sprint + 3 Burpees To Target