Equipment needed:
weights (depending on exercise), cardio machine (depending on exercise), timer, workout log
General Warm-Up
Mobility Drills
Choose one variation of each exercise and complete the following:
Represented here is the 10-to-one rep scheme. If this is overwhelming or too difficult, complete the 10-to-two rep scheme by eliminating the odd rounds and doing 10 reps, then eight reps, then six, then four, then two of each.
10 reps of bat wings
10 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
9 reps of bat wings
9 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
8 reps of bat wings
8 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
7 reps of bat wings
7 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
6 reps of bat wings
6 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
5 reps of bat wings
5 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
4 reps of bat wings
4 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
3 reps of bat wings
3 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
2 reps of bat wings
2 reps of PVC pipe stiff-legged deadlifts
Rest as little as possible.
1 rep of bat wings
1 rep of PVC pipe stiff-legged deadlift
Rest a couple of minutes.
Optional Cardio Finisher
Choose a cardio option and a hollow hold variation and complete the following:*
1 minute on any cardio option
1 minute of hollow hold
Rest one minute.
1 minute on any cardio option
1 minute of hollow hold
Rest one minute.
1 minute on any cardio option
1 minute of hollow hold
*The three-round option is shown here. You can choose to complete one, two or three rounds.
Optional Extra Credit:
If you’d like to challenge yourself further, choose from one (or more) of the Extra Credit options on Page 3.
Cool-Down
