Phase Two of the Holiday Damage Control program begins today. The general structure will be the same, except for some new conditioning workouts. We are bumping the weight up SLIGHTLY on the lifts – 70% is the working weight; if that seems too heavy just try to add 5-10# more than the weight you used for the last 4 weeks. There are some tweaks to the Level 0/1 strength circuits as well but nothing radically different – however, you should try to increase your weight on every kettlebell exercise this time around.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your back squat: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side

12 minutes E3MOM (4 sets)

8 Back Squats at 70%
40 yd Bear Crawl

Levels 0/1

3x
8 Double Kettlebell Squats
8 Hanging Leg Raise (or Knee Tuck) – hold for 2 seconds at the top of each rep
12/12 Side Plank Hip Lifts

3x
8/8 Russian Step Ups (one kb – hold on same side as the leg on the box)
6/6 Plyo Step Ups (no weight, like a vertical power skip as you step on the box)
30 Sec Reverse Table

Conditioning

“Epicycles”

10 Rounds AFAP (20 minute limit)

10 Swings
10 Goblet Squats
10 Wide Stance Kettlebell Sumo Deadlifts (feet should be wider than squat stance)

L4 – 24/18
L3 – 22/16