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Last active November 17, 2019 22:01
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Exercise Routine
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exercise-routine.md

Day 1 - General Physical Preparedness (GPP)

Original Strength (OS)

  • Segmental Rolling
  • Rocking (quadrupal, elbows)
  • OS push ups
  • Head nods (up-down, side-to-side)

Movnat/Ground Movement (mainly squat/leg mobility)

  • Backwards rocking
  • 90/90 hip stretch and swivels
  • Kneeling to tall kneeling
  • Kneeling to squat
  • Alternating lunges
  • Single leg hip bridges
  • Hunter squat flow
  • Forward/backward rolls

Crawling (OS/Animal Flow/GMB)

  • Bird dog (two touch)
  • Switches
  • Foot-hand crawl (knees touching and knees not touching)
  • Crab walk
  • Scorpions, Side Kickthrough, Squat reaches, Half bridge
  • Bear walk, Monkey, Frogger

Kettlebells

  • Goblet & Front Squats
  • Turkish get-ups
  • Cleans and Swings

Day 2 - Strength Training

Warmup

  • GPP
  • Shoulders/Spine
  • Wrists
  • Static holds for core

Strength Training Supersets

  • Handstand/Deadlift (Skill/Hip Hinge)
  • Dips/Pullups (Vertical Push/Pull)
  • L-sits/Squats (Core/Legs)
  • Pushups/Rows (Horizontal Push/Pull)
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