SIMPLE STRENGTH

WARMUP

Take 5:00 to 10:00 and perform dynamic mobility exercises.
Sample routine for warming up can be found below…

MOVEMENTSETSREPETITIONS
BREATHE Wim Hof Breathing3:00
Standing Good Mornings210
Hamstring Curls2 10/10
Over Under Arm Swings210

MAIN ROUTINE

Take 30 minutes to perform strength and conditioning

MOVEMENTSETSREPETITIONS WEIGHTREST
LowKettlebell/Dumbbell Deadlift2-312-15 15-50 lbs1:00
LowReverse Lunge/Step Up2-312-15Body Weight-15 lbs1:00
Upper Bent Over Rows2-312-155-30 lbs1:00
Upper Bicep Curls2-312-155-30 lbs1:00
Core Hollow Hold2-312-15Bodyweight1:00
Core Bicycles 2-312-15Bodyweight 1:00

COOL DOWN

Take 5:00 and perform static stretching exercises.

MOVEMENTSETSREPETITIONS
BREATHE Low Belly Breathing2:00
Standing Good Mornings210
Over Under Arm Swings120

* For more SIMPLE STRENGTH options check out the PRINT VERSION document