The “One Mat” Workout for my friends at the Perform Better Hands-On

Some of it is just “names” when you see the exercise selection. “Loaded Cuddles” are simple rolling from your side to your back with a load on your tummy. “Hinges” can be anything we discussed. Rock Squat is Six Point Rock and many of the things are just names for stuff you do.

The idea is to have everybody train on one single mat with one single bell. You skip and lose some things, sure, but you get a real chance to train a large group.

See Tim Anderson’s book, “Original Strength” for more details on some of the stuff.
Program One

Crocodile Breathing
Loaded Cuddles R and L
Rock Squat
Hinges (Swings or BGBS)
Pump
CrossCrawls
Neck Nods
Hangover
5 Hinge
1 Inchworm
T Push Up Right
T Push Up Left…4, 3,2,1
Rolling 45s
Hinges
Rolling Ts
Hinges
Hollow Rocks
Goblet Squats and Hip Flexor Stretch
Hinges
Hand on Ball Right Push Ups
Wrist Vents
Hand on Ball Left Push Ups
RDL Stretch
Humane Burpee (5-4-3-2-1)
Hinge/Squat/Inchworm/Push Up/Inchworm
Bird Dog Series Left knee Down
Hinges
Bird Dog Series Left knee Down
Hinges
Kneeling Presses
Half Kneeling Haloes
Hollow Rocks

Rolling 45s
Hinges
Rolling Ts
Hinges
Hollow Rocks

Crocodile Breathing
Loaded Cuddles R and L
Rock Squat
Pump
Hinges (Swings or BGBS)
CrossCrawls
Neck Nods

Let me include this one, too, as it was used in two workshops. I like to play with ideas like this when I travel: in this case, teach all the movements, then do a workout like a normal yoga classes versus a lifting class. Again, ignore the names of moves.

Rolling 45s, Rolling Ts
HEAVY Cuddles
Cross Crawls
Rock Ball Squat

Hangover:
5 Bulgarian Goat Bag Swings
Inchworm
T Push Up Right
T Push Up Left
Inchworm

4 Bulgarian Goat Bag Swings
Inchworm
T Push Up Right
T Push Up Left
Inchworm

3 Bulgarian Goat Bag Swings
Inchworm
T Push Up Right
T Push Up Left
Inchworm

2 Bulgarian Goat Bag Swings
Inchworm
T Push Up Right
T Push Up Left
Inchworm

1 Bulgarian Goat Bag Swings
Inchworm
T Push Up Right
T Push Up Left
Inchworm

Goblet Squats
Hip Flex Series
Presses!!!
Vents
Crappy Pushups
Elbow Pushups
Downward Dogs/Cobras
Rosenbergs
One Legged DLs/HATs

Humane Burpee: Bulgarian Goat Bag Swing, Goblet Squat, Inchworm, Pushup, Inchworm, Repeat.

Floor Series
Hand on Bell/Planks
Left/Right

Roll: Hands on bell… High Leg

Birddog Series
Push UP to Hips High Plank

Rolling 45s, Rolling Ts

HEAVY Cuddles
“Windmill”
Hinge
T
Twist
Slide
Grab

KS Right and Left

Bottoms Up Press

Finisher:
DBL Clean/DBL Front Squat/Inchworms

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