Fresh Year Flex

STRENGTH 

1. Flexed-arm hang from bench/box

3 x 5-15 seconds

P2: 4 sets

Rest  2 minutes

Mobility filler: Single leg adductor rockbacks x 5-10 RL

2A. DB paused hip thrust 

3 x 8-10 

P2: add tempo on lowering

2B. Bent over single arm DB row 

3 x 6-8 RL

P2: from bird dog

Rest 30-60 seconds

3A. Skater step up

3 x 6-8 RL

P2: add side lunge 

3B. Seated band/cable chest press

3 x 10-12 

P2: add tempo on retraction

Rest 30-60 seconds

IF TIME CORE FINISHER:

Perform 2-3 rounds total, 30 seconds each move, 15 seconds rest. 

• Farmer’s carries
• Band or cable resisted dead bug

Hangin’ Out

STRENGTH

1. Dead arm hang

3 x 5-30 seconds

P2: 4 sets

Rest 2 minutes

Mobility filler: Hip flexor prying x 5-10 RL

2. Kickstand DB deadlift

3 x 6-8 RL

P2: kickstand BB deadlift or increase reps

Rest 60-90 seconds

Mobility filler: Supine scapular protraction and retraction x 10-15

3A. Tall kneeling landmine press

3 x 8-10

P2: band resisted

3B. Wall single leg bridges with heel up

3 x 8-10 RL

P2: increase reps

Rest 30-60 seconds

4. Plank + single arm band or cable row

3 x 8-10 RL

P2: add pause

Rest 30-60 seconds

IF TIME CARDIO FINISHER: 

Complete each move for 60 seconds, then 45 seconds, then 30 seconds, then 15 seconds for a total of four rounds. Rest as needed.

• Kettlebell squat > clean
• Kettlebell swings
• Run the stairs or high knees

Winter Warm Up

Cash In 1-2x:

• Band pull aparts x 10-15
• Bodyweight squats x 10-15
• Bodyweight lunge trio x 5 RL

Pair 1 (3-4 x 45 seconds):

• Step up to knee raise
• Alternating hammer curls

Pair 2 (3-4 x 45 seconds):

• Squat to box jump
• Single arm triceps kickbacks

Pair 3 (3-4 x 45 seconds):

• Skater hops
• Tempo diagonal biceps curls

Pair 4 (3-4 x 45 seconds):

• Run up + down stairs
• Triceps dips

Cash Out:

• Breathe in child’s pose

Rest 1 minute between pairs. Complete 3 rounds for an 18-minute workout or 4 rounds for a 24-minute workout