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:

https://rebrand.ly/APR2020wk5

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!