Sublime

QUICK AND DIRTY: 1–3 MINUTES Twenty-three burpees. Why? I like the number 23. I wore it on my back for years out on the basketball court, and to this day it makes me happy. If you are feeling frisky, add the pushup to the bottom of the burpee. If you need to break this up into several sets, go for it. Otherwise the whole thing should be over in abo

EXERCISE 1: SPEED OF MOVEMENT. EXERCISE 2: STRENGTH OF MOVEMENT. EXERCISE 3: RANGE OF MOVEMENT. EXERCISE 4: CAPACITY OF MOVEMENT.

1. Deep squat 2. Hurdle step 3. In-line lunge 4. Active straight leg raise 5. Seated rotation

THE ESSENTIAL SIX 1. Body Squat 2. Standard, or Incline, Push-up 3. Seated Row with Resistance Band 4. Shoulder Press with Resistance Band 5. Choice of: Chin-up Negative-only Chin-up Pulldown with Resistance Band 6. Rhomboid Squeeze with Resistance Band LOWER BODY AND CORE 1. Wall Sit 2. Body Squat 3. Hip Thrust (both legs) 4. Core Side Plank / Hip

Males – Primal Essential Movement mastery • 50 Pushups • 12 Pull-ups (overhand grip) • 50 Squats (thighs parallel to ground) • Plank: 2 minutes holding the Forearm/Feet Plank position