Quick Rips: Volume 6
Short and sweet, with a good mix of pushes and pulls. Here’s the workout:
2 rounds of each
6 reps per set
light heavy weight (hit about 85% of max by rep 6)
minimal to no rest
Circuit 1
Lower Pull / Upper Push / Anti-Rotation Core
Landmine Rotational Snatch
Outside hip does all the work. hinge into the outside glute, drive through the outside of that foot and finish by rotating to the landmine.
Should feel: glute, hamstring, core, shoulder
Half Kneeling Landmine Press
Half kneeling challenges split stance stability, so focus on hips and core. Shoulder will do its thing if you move the weight.
Should feel: shoulder, core, glute, adductor
Landmine Anti-rotations
Try to keep the top arm straight (I had a hard time) and core tight. Your goal is to adjust to the center of gravity change using your core.
Should feel: Obliques
Circuit 2
Lower Push / Upper pull / Core
KB Split Squat
Load the front leg, close your back hip towards the front knee and push through the front heel to stand up.
Should feel: glute, quad
Cable Side Plank Row w/ Hip Flexion
This ones hard. Push your top knee toward the cable, not just up to your chest. Keep your hips/torso high off the ground.
Should feel: Oblique, glute (bottom leg), lat
Pullover dead bug
Keeping your back flat and starting in a dead bug position, reach both arms and both legs out till they are close to the ground.
Should feel: core, lat
Circuit 3
Lower push / loaded locomotive / upper pull / upper pull
Sled Push
core tight, arms straight, push the ground away behind you
Should feel: core, quads, glutes
Farmers walk
Grab some heavy weights and try walking in a straight line, staying tall. Watch for overarching of your low back, keep the head/ribs/hips stacked.
Should feel: Grip, core
TRX Row
Nice and simple pull. Body flat like a board, pull yourself up while slightly pulling your elbows apart.
Should feel: lat, upper back, arm, hamstrings
TRX Reverse Butterfly
If this were a harder exercise I would’ve re-filmed it. Body flat like a board, keeping your arms as straight as you can pull your hands apart. Slow on the way down.
Should feel: upper back, posterior deltoid
