BULLETPROOF BODYWEIGHT FLOW!
Bulletproof Your Joints. Fix Your Form. Unlock Your Physical Potential.
Custom Pre-Programmed SECONDS PRO APP Interval Timer to automate your training session:
http://www.intervaltimer.com/timers/9061898
PDF Download Link:
HERE’S HOW IT WORKS:
- This equipment-free total body workout is carefully crafted to correct every weak link in the kinetic chain with a particular emphasis on the hips, shoulders, and core.
- You can also uses these drills anytime for extra mobility and recovery work or do the full corrective exercise routine on days when you’re not mentally or physically ready for a scheduled higher-intensity training session.
- Each round consists of 3 minutes of non-stop work exactly as prescribed. Rest a minute between rounds.
ROUND 1: BACK POSITION FLOW
90 Seconds- Left: 30/30/30 Back to Forearm/Forearm to Hand/Back to Hand
90 Seconds- Right: 30/30/30 Back to Forearm/Forearm to Hand/Back to Hand
ROUND 2: BRIDGE POSITION FLOW
90 Seconds- Left: 30/30/30 Scap Shrug/Low-High Hold Flow/Dynamic
90 Seconds- Right: 30/30/30 Scap Shrug/Low-High Hold Flow/Dynamic
ROUND 3: SWEEP-THROUGH POSITION FLOW
90 Seconds- Left: 30/30/30 Low/High/Elevated
90 Seconds- Right: 30/30/30 Low/High/Elevated
ROUND 4: LATERAL HINGE POSITION FLOW
90 Seconds- Left: 30/30/30 Forearm Hold/Forearm to Hand/Forearm to Lunge
90 Seconds- Right: 30/30/30 Forearm Hold/Forearm to Hand/Forearm to Lunge
ROUND 5: LUNGE POSITION FLOW
90 Seconds- Left: 30/30/30 Dead-Stop/Pulsing/Stand
90 Seconds- Right: 30/30/30 Dead-Stop/Pulsing/Stand
ROUND 6: 3-STAGE GETUP FLOW
90 Seconds- Left: 30/30/30 Back to Bridge/Bridge to Lunge/Lunge to Stand
90 Seconds- Right: 30/30/30 Back to Bridge/Bridge to Lunge/Lunge to Stand
ROUND 7: FULL GETUP
90 Seconds- Left
90 Seconds- Right
ROUND 8: SHIN BOX SWITCH FLOW
Minute 1- 90/90 L/R Flow
Minute 2- 90/90 R/L Flow
Minute 3- Switches Progression
ROUND 9: SHIN BOX BRIDGE FLOW
Minute 1- Shin Box to Bridge- L/R
Minute 2- Shin Box to Bridge- R/L
Minute 3- Shin Box Switch to Bridge
ROUND 10: SHIN BOX LUNGE FLOW
Minute 1- Shin Box to Bridge to Lunge- L/R
Minute 2- Shin Box to Bridge to Lunge- R/L
Minute 3- Shin Box Switch to Bridge to Lunge
All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com
Want a DVD-level experience on your big-screen TV? 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!
This is how you would use the link to import the workout to Seconds Pro. We don't have an Android phone but should be straightforward as well.
BELLS, BANDS & BODYWEIGHT BROILER 2.0!
PDF Link: https://rebrand.ly/APR2020wk4
All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com
Want a DVD-level experience on your big-screen TV? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along version...
BELLS, BANDS & BODYWEIGHT BROILER
PDF Download Link: https://rebrand.ly/APR2020Wk3
All my apparel is from my men’s athleisure line at www.SleevesSoldSeparately.com
Want a DVD-level experience on your big-screen TV? Join me at YouTube (www.YouTube.com/BJGaddour) for a LIVE follow-along ver...
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