This is a pure strength workout with a nice little warm up.
We're starting with five minutes of 50 jump rope five squats.
You repeat that for five minutes after the five minutes.
It's 30 seconds.
Of course squats on one side then 30 seconds of a quadriceps stretch.
Also on the same side that you've been doing the classic squat.
Then you switch sides 30 seconds Cossacks squats.
Same side 30 seconds quadriceps stretch.
Same side then 30 seconds off the course X squats one side and then 30 seconds of the pigeon stretch.
Same side that you've been doing the Cossacks squats on you switch sides 30 seconds of the course X
squats keep state to the same side.
30 seconds of the pitching stretch that's four minutes altogether.
You repeat that Two times eight minutes of work for your warm up and stretching off the dog.
Do you get one minute rest.
Then you start your 15 minutes a mom every minute on the minute you perform the combo which is us following
to get a bells heavy debt swing clean strict press overhead to reverse lunch.
Both sides rack squat and down and wait for the rest of the minute for the next minute to start and
repeat the combo again.
If you want to skip to the second part of the warmup go to five minutes and 11 seconds in if you want
to skip straight to the workout then go to 16 minutes in
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Whoa whoa whoa whoa whoa.
It's
this is the second part of the warm up.
It's 30 seconds of Cossacks quiet on one side.
The Cossacks squad is done with one leg and the other leg is straight.
All your weight is on that working leg.
Make sure to keep your shoulders as high as possible as your squatting.
The second part of the warm up is 30 seconds of a quiet stretch.
This is also a good progression to the reclined hero house which is where you have both legs in this
position now you just have one leg in this position and you're leaning back.
The further you lean back the more you get a good quiet stretch.
You want your foot to be flat and that will also give you a good stretch at the front of your shin.
So as you progress with this stretch the more you lean back and once you get really good at it you put
both legs in that position and you lean back and then you get your recliner here oppose the next 30
seconds is Cossacks squat again on your other side and you just keep repeating that on that one side
so stick to that one side for the full 30 seconds go nice and deep as deep as you can.
So this year you also working on your ankles ankle Dorsey flexion then you do 30 seconds off the quiet
stretch on the other side you want to make sure that you're internally brought tagged your hip.
If you don't do that then you will feel torque on your knee and that's not nice.
So if you're after this stretch you feel something in your kneecap or that area it's because you didn't
do the exercise right.
This stretch you had no internal hip rotation so make sure you adjust your feet and the rotation of
your hip to where nothing hurts and your knee do not persist.
If anything hurts the second part of this is again Cossacks squats for 30 seconds but the stretch will
be the pigeon stretch on the same side that you're squatting.
Keep looking ahead which of course squats the moment you start looking down your shoulders will also
be coming down and then it's not as effective if you want to push your hips down.
So the pigeon stretch for thirty seconds.
This is external hip rotation.
If you don't achieve enough external hip rotation then you might feel this in your knee.
If you do feel it then you need them bring your heel closer to your groin to alleviate that stress.
You do not want any stress on your knee at any time.
So these exercises that we're doing here are also to work the internal and external rotation of your
hip which is good for your squats and your reverse lunge you repeat the course squat on the other side
for 30 seconds and then you do the pigeon for 30 seconds then you repeat that whole sequence that's
eight minutes in total.
If you want to skip ahead to the workout then just go to 15 minutes in
because there is no I suppose not.
Some are created equal.
What does that mean.
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Yeah yeah.
Let's get us to this concept.
So what do they get.
Well we made
we're going to start with a new one.
What are you guys going.
You've got to be some kind of a fighter.
I don't want you bro.
This is very slow and then you attack the most clubs.
But let's put it up on the bar now.
Yeah.
You know we've a with rogue so that I you just had to be rescued but I got a call.
So that's nice to know.
Just for the last 14 years pass it off.
Yeah well right.
So you start to see it all.
We didn't get it in 60.
You start to get three minutes and then a 90.
OK.
It's easy to see that's not a
answers.
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let's talk about this knowledge that
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Oh don't worry.
That's what we have got.
We've another other modified
vehicles and
offer to invest.
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Mean when you look a lot better.
Yes that's right.
You're not going to be able to get everybody
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We smart.
This is the main workout which is 15 minutes a mom every minute on the minute off the kettlebell combo.
I'm using two 20s but if I did not have stitches in my finger I would be using to 28.
So go really heavy.
It's only 15 rounds which means that you're only doing 15 squats 15 cleans 15 reverse lunges on each
side.
So it's not a lot.
It's about heavy weight.
So go as heavy as you can while maintaining good form.
So how heavy you can go will depend on the weight that you can safely clean and can get.
Overhead
put your belts ready.
Put them together.
From debt you're pulling back.
Hi come back.
Swing him up clean him up Rackham strict press him that means there's no momentum to get him up.
Then lock your elbows out from there.
The verse lunch on one side versus the other.
Drop the weights into backing position and then perform a nice deep squat all nice and slow.
There's no need to rush it.
This is about strength so controlled nice and slow.
You might have 15 20 or even 25 seconds of rest You're gonna need it the first round that you do this
you'll feel like it's a long wait before your next rap but after that you'll feel like you're going
to need more rest.
I'll talk you through the combo one more time.
The cannibals are together.
You're gonna wait for the timer.
Put him in place get a better start date on the ground.
You need some space between your kettlebell and yourself.
If they're too close to you you're gonna be pushing them back right at them pulling them back.
So you want enough space but you also don't want to be overreaching.
She don't want him too far away from you either pulling back.
Swing him up clean him Rackham dress him up straight up everything locked out nice and firm keep pressing
up keep looking ahead.
Lunch back all the weight on the front leg at the whole time all the way this from the front leg that
back like is just for balance.
Come back up to the front leg then do the same with the other leg from there you come back up you racquet
then you squat nice and deep.
You come out of the squat fully and you drop the weight back get to the ground and you wait for your
next minute to start.
It's as simple as that.
You repeat this for 15 times.
That's a 15 minute Mom every minute on the minute.
As always questions below in the group or via message.
See at the next workout.
Samir
they seem
a
nice piece.
If you want to skip ahead to the workout then just go to 15 minutes in.