NOVEMBER 2020 WOW WEEK 3: POSITIONAL FLOW 3.0
November 2020 Workout of the Week (WOW) • 12m
THE POSITIONAL FLOW 3.0
Prepare for the ultimate test of total body mobility, stability, and strength. You will learn how to effortlessly flow between the 3 key positions - lay, sit, and stand - in multiple ways. In doing so, you will unlock an unlimited amount of new training possibilities while bulletproofing your entire body.
Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:
http://www.intervaltimer.com/timers/9904524
PDF link: https://rebrand.ly/NOV2020WOWwk3
Perform each flow for 2 minutes of work/side with 30 seconds of rest between sides before moving on to the next flow:
FLOW 1: Shin Box Hip-Hinges
FLOW 2: Med Ball Shin Box Squat to See-Saw Lunge
FLOW 3: Med Ball 3-Way Slam Flow: Shin Box to Lunge to Stand
FLOW 4: Shin Box Forearm to Stand
FLOW 5: 3-Way Goblet Squat Flow: Shin Box to Lunge to Stand
MID-WORKOUT BREAK: REST 2-3 MINUTES
Perform each flow for 2 minutes of work/side with 30 seconds of rest between sides before moving on to the next flow:
FLOW 6: The Getup PRESSER
FLOW 7: The Situp PRESSER
FLOW 8: Crawl to Stand
FLOW 9: Lateral Hinge to Lateral Lunge
FLOW 10: Getup to 1, 3 or 5 Snatch(es)
____________________________________________________________
All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com. Want a DVD-level experience on your big-screen TV with coaching? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version of this workout this Wednesday at 10am PST/1pm EST with unlimited replay!
Up Next in November 2020 Workout of the Week (WOW)
-
FOCUS 5 Pre-Workout or Recovery Medit...
This is a pre-workout or recovery meditation I use regularly. I call it FOCUS 5:
- Slowly and smoothly inhale for 5 seconds through your nose
- Hold your breath for 5 seconds
- Slowly and smoothly exhale for 5 seconds through your mouth
- Hold your breath for 5 seconds
- Repeat this 5/5/5/5 brea... -
NOVEMBER 2020 WOW WEEK 2: POSITIONAL ...
THE POSITIONAL FLOW 2.0
Prepare for the ultimate test of total body mobility, stability, and strength. You will learn how to effortlessly flow between the 3 key positions - lay, sit, and stand - in multiple ways. In doing so, you will unlock an unlimited amount of new training possibilities whil...
-
NOVEMBER 2020 WOW WEEK 1: THE POSITIO...
THE POSITIONAL FLOW
Prepare for the ultimate test of total body mobility, stability, and strength. You will learn how to effortlessly flow between the 3 key positions - lay, sit, and stand - in multiple ways. In doing so, you will unlock an unlimited amount of new training possibilities while bu...
116 Comments