FLOW WAVES 1.0

DECEMBER is DENOUÉMENT!

The final month of 2020 is all about tying up loose ends and setting the tone for 2021. And this 2-part end-of-year physical education exam tests your total body stability, mobility, strength, and conditioning to the max!

Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:

http://www.intervaltimer.com/timers/9947504

PDF link: https://rebrand.ly/DEC2020WOWwk1

HERE’S HOW IT WORKS:

You will WAVE between a handful of full-body getup flows. A WAVE is a flow of intensity (or effort). An UP-WAVE increases in intensity. A DOWN-WAVE decreases in intensity. Each wave lasts 10 minutes. Perform at least 1 wave and up to 4 waves based on your schedule and fitness level. Flow from Waves 1-4 for best results, resting 2-3 minutes between waves.

FLOW CHART

F1 = Flow 1: Getup (or Back Getup)
F2 = Flow 2: Getup to Shin Box Getup
F3 = Flow 3: Situp to Getup
F4 = Flow 4: Situp to Shin Box Getup
F5 = Flow 5: Belly Getup

WAVE CHART

W1 = Wave 1: F1 through F5 (Up-Wave)
W2 = Wave 2: F5 through F1 (Down-Wave)
W3 = Wave 3: F1 Contrast Wave
W4 = Wave 4: F1 Up and Down-Wave (Load Pyramid)

WAVE DESCRIPTIONS

W1: This a mobility and stability UP-WAVE, meaning the mobility and stability demands INCREASE as you wave from flow to flow. Use the same weight the entire flow, ideally 25% of the weight you can floor press for reps or the weight you need to use for the most challenging flow, F5. Each rep should take about 30-40 seconds to complete, giving you plenty of time to rest and transition for the remainder of each minute.

Minute 1: F1 Single Rep Left Side
Minute 2: F1 Single Rep Right Side
Minute 3: F2 Single Rep Left Side
Minute 4: F2 Single Rep Right Side
Minute 5: F3 Single Rep Left Side
Minute 6: F3 Single Rep Right Side
Minute 7: F4 Single Rep Left Side
Minute 8: F4 Single Rep Right Side
Minute 9: F5 Single Rep Left Side
Minute 10: F5 Single Rep Right Side

W2: This a mobility and stability DOWN-WAVE, meaning the mobility and stability demands DECREASE as you wave from flow to flow. Use the same weight the entire flow, ideally 25% of the weight you can floor press for reps or the weight you need to use for the most challenging flow, F5. Each rep should take about 30-40 seconds to complete, giving you plenty of time to rest and transition for the remainder of each minute.

Minute 1: F5 Single Rep Left Side
Minute 2: F5 Single Rep Right Side
Minute 3: F4 Single Rep Left Side
Minute 4: F4 Single Rep Right Side
Minute 5: F3 Single Rep Left Side
Minute 6: F3 Single Rep Right Side
Minute 7: F2 Single Rep Left Side
Minute 8: F2 Single Rep Right Side
Minute 9: F1 Single Rep Left Side
Minute 10: F1 Single Rep Right Side

W3: This a CONTRAST WAVE, meaning you’ll use the same flow throughout but mix between a heavier load at a slower tempo for a single (1 rep) and a lighter load at a faster tempo for a double (2 reps). The lighter weight should be the same as with W1 and W2. The heavier weight should be at least twice the weight of the lighter one. Each heavier single-rep set should take about 30-40 seconds to complete, giving you plenty of time to rest and transition for the remainder of each minute. Each lighter double-rep set should also take 30-40 seconds, or 15-20 seconds/rep.

Minute 1: F1 Heavier Weight Single Left Side
Minute 2: F1 Heavier Weight Single Right Side
Minute 3: F1 Lighter Weight Double Left Side
Minute 4: F1 Lighter Weight Double Right Side
Minute 5: F1 Heavier Weight Single Left Side
Minute 6: F1 Heavier Weight Single Right Side
Minute 7: F1 Lighter Weight Double Left Side
Minute 8: F1 Lighter Weight Double Right Side
Minute 9: F1 Heavier Weight Single Left Side
Minute 10: F1 Heavier Weight Single Right Side

W4: This a LOAD WAVE (or Pyramid), meaning you’ll use the same flow throughout but mix between 3 different loads: light, medium and heavy. The light weight should be the same as with W1 to 3. The medium weight should be approximately twice the weight of the light one. The heavy weight should be approximately thrice the weight of the light one. For example, I’ll be mixing between a 25, 50 and 75-pounder. If you only have 2 loads to mix between, just use the heavier load for all medium and heavy sets. Each rep should take about 30-40 seconds to complete, giving you plenty of time to rest and transition for the remainder of each minute. Even though you may be able to complete the lighter and medium sets faster, please MAKE IT LAST for 30-40 seconds for best results.

Minute 1: F1 Light Weight Single Left Side
Minute 2: F1 Light Weight Single Right Side
Minute 3: F1 Medium Weight Single Left Side
Minute 4: F1 Medium Weight Single Right Side
Minute 5: F1 Heavy Weight Single Left Side
Minute 6: F1 Heavy Weight Single Right Side
Minute 7: F1 Medium Weight Single Left Side
Minute 8: F1 Medium Weight Single Right Side
Minute 9: F1 Light Weight Single Left Side
Minute 10: F1 Light Weight Single Right Side
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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!