Simple And Sinister

Warmup & Mobility Work #

Pre-workout #

  • Prying Goblet Squat
  • Hip Bridge
  • Halo

Do this in this order 3x.

Post workout #

Or preferably before bed

Stretches

  • 90/90
  • QL straddle

Practice #

  • Kettlebell Deadlift
  • Kettlebell Swings
    • 2 handed
    • 1 handed
  • Turkish Getup

Simple #

Program Minimum

Train nearly every day only taking days off when body or schedule insists.

  1. 3 circuits of mobility exercises
  2. Kettlebell Swings a. 10 sets of 10 reps. 10x10. Rest between sets. b. Alternate 2-handed and 1-handed. Minimum of 2-handed every 3 sessions, if not more. Don’t be afraid to do 2-handed if dragging ass.
  3. Turkish Getups a. 1 getup per set. 5 per side. Alternating sides. 10 total.
  4. Stretches a. 90/90 b. QL straddle c. Pullup bar hangs