Downward Dog The downward dog pose is as much a decompression and stretch as it is an inversion. During this pose, I want you to think about really pushing your thighs back and your heels into the ground as your exhale. Also, firm the outer arms pushing the ground away from you while your drive your chest towards your thighs. You should feel this throughout your entire body.
Accumulate 4 minutes in downward dog, plank, or handstand holds. You can also mix it up.
Continuous Movement for 9 minutes:
3 Front Squats w/ Dumb bells
6 Front Squats
Etc. Increasing by 3's until time is up
- Pick a weight for the dumb bells in which you can for sure do 6 front squats in a row.
- I would take this time to work on strict pull-ups. Try modify with a band or even ring rows. Great time to get in some quality volume work.
- Rookies should definitely try ring rows or dumb bell row or even pull-ups with a band.
- Prospects and All-Star athletes can do as written but pay attention to your weight. I'd rather you error on the side of light and continuously move through this workout.