The Plan 12.9.2022

Today's workout is a hybrid style Combo sesh using pocket monkii and monkii 360. 

Warmup

There is a long version (Warmup 12.9.2022) as well as a Quicky version of the warmup videos. Choose wildly.

A: Run/Walk/Jig/Bike/Row - any cardio-esc movement you want to get warm.

B:
2x:
5-8 Yoga Pushups
20 Hand Up Lunge
6-8 Face Pull
20 High Rotations

 

Workout

The Workout Breakdown video goes deep and if you just want the gist - watch the Exercise Overview video.

A:
2 rounds 30 sec work + 30 sec rest
monkii Slam

Take a breath or two and then move into part B. Alternate back and forth between the two exercises and rest as needed.

B:
3 sets x 8-12 reps
Rear Delt Row
Press

C:
2 rounds 30 sec work + 30 sec rest
monkii Slam

Take a breath or two and then move into part D. Alternate back and forth between the two exercises and rest as needed.

D:
3 sets x 8-12 reps
Power Slam L
Power Slam R

E:
2 rounds 30 sec work + 30 sec rest
monkii Slam

Take a breath or two and then move into part F. Alternate back and forth between the two exercises and rest as needed.

F:
3 sets x 8-12 reps
Single-Leg Squat L
Single Leg Squat R

G:
2 rounds 30 sec work + 30 sec rest
monkii Slam

Coach's notes:

The idea for this workout is to jack up your heart rate with the monkii Slams and then "recover" while doing the sets and reps where you can rest as needed. Chose body positions with pocket monkii that are challenging, but allow you to complete the reps unbroken.

 

Microworkout Option:

8 monkii Slam
6 Row
4 Press

Can't do the whole workout in one block of time? Try a Microworkout approach. Get in little 'workout snacks' throughout the day. You can still accumulate significant volume as well as improve your fitness with this approach. Because you will be rested for each Microworkout, you can do a ton of volume without really noticing it - so if you're sore tomorrow you know why.

I recommend two approaches to Microworkouts:

1. Stack habits. For example, every time you leave your desk or go to the bathroom do the Microworkout exercises. Pro tip: The more hydrated you are, the more reps you'll end up getting should you choose the bathroom habit.
2. Obey the timer. Set a timer that goes off every 30-60 minutes, get up, and go get in a Microworkout. I recommend you consider the analogue version using an hour glass sand timer for a non-digital reminder.

 

Cool Down Stretch Sesh

Hold each stretch for at least 1-minute. This will only take you 5-minutes - get it done.

1-minute each:
Forward Fold
Strap Assisted Shoulder Extension
Overhead Strap Lunge L + R
Assisted Lat Stretch

Obey the timer.