Exercise routines

Somewhat open-ended. Routines are important to establish progress and structure. But they can also be the source of stasis. Therefore from time to time, routines need to be shaken up. This is particularly true for X Fit routines where an element of novelty forms an important part of adaptation.

Strength

            Warm up

Barbell Squat

            Barbell Bench Press

            Meadow Rows

            Deadlifts

            Warm down

X Fit 1

Warm up on stepping bench

Slam Ball wood chopping

Dips

Press ups

Slam Ball ground throws

Roller-wheel

Warm down

X Fit 2

Warm up on stepping bench

Slam Ball Cleans

Chins

Slam Ball reverse lunges

Planks

Warm down

X Fit 3

Warm up – skipping rope

Punch bag

Slam Ball leg raises

Slam Ball throws

Warm down

Long Slow Drags

Row, Bike, Run

Warm up

40 minutes plus steady state

Warm down

Intervals

Row, Bike Run

Warm up

Various interval routines to get HR up towards max, short rest, repeat.

Warm down