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Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
      • Straight Bridge
      • Bent Leg L-Sit (Chair)
      • Twist Hold
  • Handstands
    • Warm Up
      • 2 x 10 sec Crow Stands
    • Work Sets
      • 3 x 35 sec Wall Handstand Hold
  • Grip
    • Warm Up
      • Joint Circles
      • 2 x 10 Eagle Claws
    • Fingertip Push ups
      • Warm Up
        • 1 x 10 Wall Fingertip Push Ups
      • Work Sets
        • 2 x 5 Kneeling Fingertip Push Ups
    • Bar Hang
      • Warm Up
        • Joint Circles
      • Work Sets
        • 4 x 50 sec Two Handed Bar Hang
  • Bridges
    • Warm Up
      • 1 x 10 Short Bridge
    • Work Sets
      • 2 x 12 Straight Bridge
  • Did some forward bend mobility
 
OFF DAY (mobility work)

I'm gonna list my whole mobility routine, so people can see it. I do this every single day.

  • Joint Circling
    • Qi Gong Hip Circles
    • Spinal Waves
    • Neck nods and looks
    • Arm Circles
    • Shoulder Circles/Shrugs
    • Elbow Circles
    • Wrist Circles
    • Standing Twist
    • Hula Hoop
    • Hip Pelvic Tilts
    • Knee Circles
    • Ankle Circles
    • Amosov Squats
  • Trifecta
    • Bridging Hold
    • L-Sit Hold
    • Seated Twist Hold
  • Passive Bar Hanging
  • Crawling/Rocking
  • Rolling
  • Walking at least 10,000 steps per day
  • Sometimes the 5 Rites of Tibetan Yoga but not very often.
 
Convict Conditioning
  • Warm Up
    • Joint Circles
    • Trifecta
  • Explosive Push ups
    • Warm Up Sets
      • 2 x 3 Kneeling Pop Ups
    • Work Sets
      • 4 x 3 Single Clap Pushup
5 minute walk
  • Push ups
    • Warm Up Sets
      • 1 x 5 Incline Pushup
      • 1 x 5 Kneeling Pushup
    • Work Sets
      • 1 x 7 Full Pushup
      • 1 x 6 Full Pushup
  • Grip Work
    • Warm Up
      • 2 x 10 Eagle Claws
      • Joint Circles
    • Fingertip Pushups
      • Warm Up
        • 1 x 10 Wall Fingertip Pushup
      • Work Sets
        • 2 x 5 Kneeling Fingertip Pushup
    • Bar Hangs
      • Work Sets
        • 2 x 55 sec Two Handed Bar Hang
        • 2 x 50 sec Two Handed Bar Hang
5 minute walk
  • Leg Raises
    • Warm Up
      • 2 x 5 Lying Bent Leg Raise
    • Work Sets
      • 2 x 7 Lying Straight Leg Raise
Had to skip the spinal rocks before the leg raises. Ran out of time.
 
Enter the Kettlebell -- Light Day
  • 3(1)20 kg MP SSw/ 3(1) 25lb Chin Up
  • 5 Min 20 kg Snatch
    • 3L/3R e/min
  • I'll be doing daily mobility work :
    • Joint Circles
    • Crawling
    • Goblet Squats w/ Curls
    • Passive Bar Hanging
    • Trifecta Stretching but no L-Sit
 
Last edited:
Enter the Kettlebell -- Light Day
  • 3(1) 20kg MP SSw/ 3(1) Chin Up
  • 11 min 16 kg Snatch
    • 3L/3R e/ Minute
  • Mobility Work
    • Passive Bar Hanging
    • 3 x 5 16kg Prying Goblet Squat w/ Curl
    • Joint Circles
    • Twist and Bridge Stretch
 
Last edited:
Enter the Kettlebell -- Medium Day
  • 3(1,2) 20kg C&P SSw/ 3(1,2) Chin Up
  • 7 min 20 kg Swing
  • Mobility Work
    • Passive Bar Hanging
    • 3 x 5 16kg Prying Goblet Squat w/ Curl
    • Joint Circles
    • Twist and Bridge Stretch
 
Last edited:
Enter the Kettlebell -- Hard Day
  • 4(1,2,3) 20kg C&P SSw/ 4(1,2,3) Chin Up
  • I skipped swings. I never felt like I got much benefit from them after hard pressing days.
  • Mobility Work
    • Passive Bar Hanging
    • 3 x 5 16kg Prying Goblet Squat w/ Curl
    • Joint Circles
    • Twist and Bridge Stretch
 
Variety Day
  • 3 x 5 24kg Clean Supersetted with 3 x 1 24kg TGU
  • Mobility Work
    • Passive Bar Hanging
    • 3 x 5 16kg Prying Goblet Squat w/ Curl
    • Joint Circles
    • Twist and Bridge Stretch
 
Variety Day
  • 3 x 5 24kg Prying Goblet Squat w/ Curl
  • 3 x 5 24kg Clean Supersetted with 3 x 1 24kg TGU
  • Mobility Work
    • Passive Bar Hanging
    • Joint Circles
    • Twist and Bridge Stretch
 
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