EDITOR'S NOTE: For an in-depth description of the beginner workouts and the movements contained in them from their creator, Bret Hamilton, have a look at his article on getting started with this 12-week program.

 

Week 8: B-A-B

Day B:

Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins

 

Activation: cross crawl x10 each, segmental rolls x3 each

 

Intensification: KB bottoms-up rack walk (3x10sec per side)

 

Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary. 

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (5x20:40)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Day A:

Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins

Activation: cross crawl x10 each, segmental rolls x3 each

Intensification: farmer carry with DB/Plate/KB 3x10s

Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

 

Circuit 1:

  • KB inside-out clean
  • Ipsilateral reverse lunge, KB on the same side as front leg
  • Half-kneeling hip flexor stretch with dowel X10

 

Circuit 2:

  • Goblet squat (level 2)
  • Alternating ent over row with KB, hold both KBs the whole time
  • Hitchhiker X10

 

Metabolic Conditioning: 15 KB swings on the minute for 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

 

Day B:

Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins

 

Activation: cross crawl x10 each, segmental rolls x3 each

 

Intensification: KB bottoms-up rack walk (3x10sec per side)

 

Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary. 

 

Circuit 1:

  • KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
  • Resisted harstyle push up
  • Rocking X10 + KB halos X5

 

Circuit 2:

  • KB goblet squat (level 2)
  • KB renegade row, 10 reps per side, complete one side then the other
  • Hitchhiker X10 + hip flexor stretch with dowel X10

 

Metabolic Conditioning: sprinting/spin bike/elliptical (5x30:30)

 

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

 

Click here to download the excel tracking sheet for weeks five through eight.

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