The Magnificent Seven
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
1 Set
1:00 Row (Start easy and build intensity)
8 Sit Ups,
8 V Ups
10 Hanging Scap Retraction
6 Kips
2 Strict Pull Ups
4 Inchworms
5 Single Arm Overhead Walking Lunge (light) (each Arm & Leg)
1:00 Row (Start easy and build intensity)
8 Sit Ups,
8 V Ups
10 Hanging Scap Retraction
6 Kips
2 Strict Pull Ups
4 Inchworms
5 Single Arm Overhead Walking Lunge (light) (each Arm & Leg)
1 Set (at workout pace):
5/4 Calorie Row
4 Situps
3 Chest to Bar Pull Ups
2 Burpees over Dumbbell
10ft Single Arm Overhead Lunge (at workout weight)
Metcon
10:00 Cap
Metcon (Time)
50/40 Calorie Row
40 GHD sit ups (50 Alt Leg V-Ups)
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
40 Single Arm Overhead Stationary Lunge (50/35)
40 GHD sit ups (50 Alt Leg V-Ups)
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
40 Single Arm Overhead Stationary Lunge (50/35)
Strength
2-position Clean (Weight)
perform prescribed number of Above the Knee and Below the knee Cleans
Shoulder Press (5-3-1-5-3-1-5)
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%
* Super Set last 3 sets with Single-Arm Dumbbell Push Press x 12 each arm *
Finisher
Metcon
3 Sets:
:30 Alternating Leg V-Ups
:30 Russian Twists
:30 Flutter Kicks
Rest 1:00 B/T Sets
:30 Alternating Leg V-Ups
:30 Russian Twists
:30 Flutter Kicks
Rest 1:00 B/T Sets
Post Workout Mobility
1:00 Toe Touch Stretch
2:00 Pancake Stretch
10 Alternating Scorpion Stretches
2:00 Pancake Stretch
10 Alternating Scorpion Stretches
Hypertrophy
Shoulder Press (9×5)
Moderate
Handstand Push Ups (kipping) (5×10-14)
1 set max reps
dbl DB Z Press (4×12-15)
From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
Metcon
Complete Full Scap Series on CrossOver Symmetry
GHD Hip Raise (5×20)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Rear Foot Elevated DB Split Lunge (4×12-15)
Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Single Leg DB Romanian Deadlift (4×12-15)
Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Post Workout Mobility
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Conditioning
Metcon (Time)
3 Rounds
100’ Hand over Hand Sled Pull (90/60)
100’ Sled Push (90/60)
-Then-
30 Bar Muscle Ups
100’ Hand over Hand Sled Pull (90/60)
100’ Sled Push (90/60)
-Then-
30 Bar Muscle Ups