The Work

Dumbbell Romanian Deadlift 4×8-10 (spend a set or two warming up, but get to it. These should illicit a burn)

w/ Low Plank x45 Seconds


Rest 1 minute between sets


Kettlebell Front Loaded Good Morningx12

Monster Walk (Forward/back) x12

Single Leg Bridge x 8 per side

rest 45-60 seconds between sets




100 Russian Swings

80 Sit-ups

60 High PLank Knee Tucks

40 Cross-over Kettlebell Deadlift

20 Toes-to-Bar



Foam Roll


Down Dog

Hip Pin and Smash

-60 seconds each (per side)


Two Minute Squat Hold (unsupported hold as to grass)



New Cycle Notes

Will be experimenting with different movements, tools, and types of workouts over the next month. The goal will be to increase joint stability and mobility, and create balance and strength utilizing the natural movement patterns of life: Pushing, Pulling, Hinging, Squatting, Rotating, and Carrying.

We will be cycle through a series of four warm-ups depending on the focus of the day:

General Warm-up: https://youtu.be/8T9eN7dS1Hs

Joint Prep (influenced by Matt Chan’s own, and added onto by me): https://youtu.be/RJnmtdHqywM

Indian Club Warm-up: https://youtu.be/lyRB-3xPpqo

Glute Activation: https://youtu.be/x5GZp4-fEgg


This will be a little different, but that’s the point! As always, feedback is welcome and appreciated!


The Work 


  1. Alternating Lying Dumbbell Pressx16-18 reps w/30 second Stability Ball Plank
  • 4 sets
  • Perform one movement right after the other
  • Rest 45 seconds between sets
  1. Lateral Raises, Offset Carry (rack/side)Right side up+Banded Triceps Pressdown+Offset Carry (rack/side) Left side up
  • 4 sets of 10-12 of each
  • 100 feet each carry in between each exercise
  • Rest one minute between circuits



One Minute Rounds:

Rope in/outs

Calorie Row

Kettlebell Push-press (24/16×2)





Restorative work

1 minute Each

Down Dog

T-spine Smash

Pitcher Stretch

Lat Smash



You may make up Fran, or the total


Foam Roll Lats

Overhead Banded Distraction

Foam Roll T-spine

Med Ball Extension

Lacrosse Ball Triceps

Pitcher Stretch

Hip Pin and Smash

Pigeon Stretch

Quad Smash

Couch Stretch

Calf Smash

Calf stretch

Spend 90 seconds per side, per stretch