Sleigh All Day

FULL BODY STRENGTH

1. Chin-up or pull-up variation

3 x 6-8 (Phase 2: 4 sets)

Rest 2 minutes

Filler: Knee to wall ankle mobilizations x 8-10

2. Landmine squat

3 x 8-10 (Phase 2: pause at bottom)

Rest 1-2 minutes

Filler: 90/90 with band assist x 5-6 RL

3A. Seated Arnold press

2-3 x 8-10 (Phase 2: 10-12 reps)

3B. Feet elevated glute bridge

2-3 x 10-12 (Phase 2: slow lowering)

3C. Dead bug toe tap with opposite arm reach

2-3 x 5-6 RL (Phase 2: 6-8 RL)

Rest 1 minute

Perform for 30 seconds on, 15 seconds off for 3-5 rounds total.