Cindy

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The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Start with a 5 minute comprehensive warm up including dynamic movements before starting the test. Athletes should have elevated their heart rate and prepared all joints.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Wise Man Supplement (No Measure)

1 Minute Pigeon Per side

1 Minute Couch Per side

1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener

Get Your Free 31 Days to Shredded Guide

In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.