Whoa. The Tuesday after a three day weekend. Suffer Club comes rushing up out of the alarm clock like a fever dream.
Today we got into some compound movements. We did a mobility-based warm up. We always incorporate mobility, but today we changed things around and really got flowy with our opening segment. I should reiterate, we always spend 15 minutes warming up. Always.
What you’ll see below is a circuit made of a primary move and a secondary move. They are meant to be done as a single movement, but I broke them out so people could see what was happening more clearly. As I said to the Sufferers this morning, don’t rush. Focus on form. Some of these compound movements will feel awkward at first. You don’t need to bang them out. Be smooth.
|Primary Move||Secondary Move|
|Kettle Bell Squat||Calf Raise|
|Squat Thrust||Side Toe Tap (This is a hybrid squat thrust, a bit like an ST with a break dancer. You thrust then kick one foot under and across your body, lifting the opposite hand to tap the toe at full extension).|
|Jumping Jack||Tuck Jump|
|Leg Lift||Alternating V-Up|
|Lateral Raise||Front Raise|
|Plank Toe Tap||Push Up|
|Lateral Step Up||Reverse Lunge|