The Tonic/Mobility Workout

I have been really busy editing my next book and dealing with a bunch of other stuff, but I just wanted to share this workout that I/we have been doing a few days a week. When it works, I do three Hypertrophy, Basic Strength and Loaded Carries workouts each week. One to three days a week, I like to still train, but focus more on the big general stretches and a bit of some heavy breathing.

The Tonic/Mobility Workout

25 Swings/One Goblet Squat/ 10 March in Place.
Let me explain this first: I use the 20 or 24 kilo Kettlebell and we do 25 Swings. Pop the last rep into the GS and sit down, push the knees out with the elbows, and relax. Stand up, bell down. Then, do ten high knee marches counting every step with the left foot as a rep. I will just cut and paste this ten times now and show you the workout.

25 Swings/One Goblet Squat/ 10 March in Place
TRX Deep Squat Stretch
25 Swings/One Goblet Squat/ 10 March in Place
TRX Long Stretch Left
25 Swings/One Goblet Squat/ 10 March in Place
TRX Long Stretch Right
25 Swings/One Goblet Squat/ 10 March in Place
Stoney Stretch LKD (Left Knee Down)
25 Swings/One Goblet Squat/ 10 March in Place
Stoney Stretch, RKD
25 Swings/One Goblet Squat/ 10 March in Place
Windmill Stick, Look Left
25 Swings/One Goblet Squat/ 10 March in Place
Windmill Stick, Look Right
25 Swings/One Goblet Squat/ 10 March in Place
Hip Flexor Stretch, LKD
25 Swings/One Goblet Squat/ 10 March in Place
Hip Flexor Stretch, RKD
25 Swings/One Goblet Squat/ 10 March in Place

So, 250 Swings, 10 Squats, some Marching, and a fair amount of global mobility in about half an hour or less. It is “not bad.”

TRX Deep Squat Stretch
trx-lower-back-stretch

TRX Long Stretch
trx-long-torso-twist

For the Stoney Stretch and Windmill Sticks, See this link

Back to top