Flock Workouts

Workouts we Flock with! Full body and strengthening of the posterior chain.

 

Warm Up

1. Treadmill Jog or Concept2 Rower – 5 Minutes or 1000m
2. Athletic Warmup - https://www.youtube.com/watch?v=XhHc7FbSUiY
3. Kettlebell Arm Bar + Bent Arm Bar 5 + 5 https://www.youtube.com/watch?v=AiUJMW4TCkg
4. Prying Goblet Squat 1 set, 30-60” https://www.youtube.com/watch?v=M4Oeusxybxg
5. Banded Hip Bridge 1 set, 30 reps https://www.youtube.com/watch?v=GjLPEfu5PN0
6. Hanging from Bar – 1 set of 45-60”

Full Body Workout

A. Trap Bar Deadlift – 5 reps, 7 sets

- After the 5th set, drop the weight down and complete 2 sets of 12 reps.

https://www.youtube.com/watch?v=PWJU5grrh4Y

B. Kettlebell Press – 5 reps, 5 sets

https://vimeo.com/198335786

 

A. Barbell Bent Over Row – 8-12 reps, 3-4 sets

https://www.youtube.com/watch?v=9efgcAjQe7E

B. Heavy Kettlebell Swing – 12 reps, 3-4 sets

https://vimeo.com/197806801

C. Dumbbell Lateral Raise – 12-15 reps, 3-4 sets

https://www.youtube.com/watch?v=3VcKaXpzqRo

 

A. TRX Atomic Pushup – 15 reps, 3 sets

https://www.youtube.com/watch?v=yiha6FrvGXY

B. Rope Face Pulls – 15 reps, 3 sets

https://www.youtube.com/watch?v=HSoHeSjvIdY

C. Bretzel Stretch – 45” hold/side, 3 sets

https://www.youtube.com/watch?v=yMnamNJZMBk&t=167s

Full Body Workout:

A. Barbell Back Squat - 5 reps, 7 sets

- After the 5th set, drop the weight down and complete 2 sets of 12 reps.

https://www.youtube.com/watch?v=Dy28eq2PjcM

B. Pullup - 5-10 reps, 5 sets

https://www.youtube.com/watch?v=eGo4IYlbE5g&t=65s

 

A. Single Leg Double Kettlebell Romanian Deadlift 5-7 reps, 3-4 sets

https://www.youtube.com/watch?v=7uA1PLNIWK8&t=150s

B. Single Arm Kettlebell Swing – 12 reps/side, 3-4 sets

https://vimeo.com/197806801

C. Hanging Leg Raise – 12 reps, 3-4 sets

https://www.youtube.com/watch?v=or7KtIgxchE

 

A. Dumbbell Bench Press – 12 reps, 3 sets

https://www.youtube.com/watch?v=5n9TlaoRD58

B. Standing Cable Row – 12-15 reps, 3 sets

https://www.youtube.com/watch?v=_z5NMUxkxxw

C. Couch Stretch – 45” hold/side, 3 sets 

https://vimeo.com/197624272 (25:00)

Full Body Workout:

A. Weighted Chin-Up – 5 reps, 5 sets

https://www.youtube.com/watch?v=bZ6Ysk9jf6E

B. Weighted Dip – 5 reps, 5 sets

https://www.youtube.com/watch?v=2i3o0bFZT_s

C. Kettlebell Swing – 10 reps, 5 sets

https://vimeo.com/197806801

 

A. Barbell Hip Thruster – 12 reps, 3-4 sets

https://www.youtube.com/watch?v=Zp26q4BY5HE

B. Back Extension on GHD – 10-15 reps, 3-4 sets

https://www.youtube.com/watch?v=xMyFXMZ6Ch0

C. Half-Kneeling Pallof Press – 10-12 reps, 3-4 sets

https://www.youtube.com/watch?v=triFHFEEgrY

 

A. Incline Dumbbell Curl – 8-12 reps, 3 sets

https://www.youtube.com/watch?v=soxrZlIl35U&t=11s

B. Rope Triceps Extension – 15 reps, 3 sets

https://www.youtube.com/watch?v=kiuVA0gs3EI

C. External Rotation (knee to elbow) – 10 reps/side, 3 sets

https://www.youtube.com/watch?v=eCtMaPViv6w (0:35)

Full Body Workout:

A. Barbell Conventional Deadlift - 12 reps, 3-4 sets

https://www.youtube.com/watch?v=PUNxkzCjWNk

B. Double Kettlebell Press – 5-8 reps, 3-4 sets

https://vimeo.com/198335786

 

A. Dumbbell Bent Over Row – 12 reps, 3-4 sets

https://www.youtube.com/watch?v=EEFHHOCfHgw&t=182s

B. Single Arm Incline Bench Press – 8-12 reps, 3-4 sets

https://www.youtube.com/watch?v=dLeaf1RikV0

C. Cable Wood Chop – 12 reps, 3-4 sets

https://www.youtube.com/watch?v=WKFHw415Vdw

 

A. Double Kettlebell Clean + F. Squat - 10 reps, 3 sets

https://www.youtube.com/watch?v=Q0T-oSe3LfY

B. Double Kettlebell Rack Farmers Carry – 60 yards, 3 sets

https://www.youtube.com/watch?v=8PCziOj35ms

C. Turkish Get Up 2+2, 3 sets

https://vimeo.com/197817821

Cervical Spine Rehab:

Level I:

Seated scammers stretch-

http://youtu.be/0mShVs1BoU0

Pectoral minor & major stretch-

http://youtu.be/bO224K6mS2c

Levator scapula stretch-

http://youtu.be/Y5SAKcsUGXE

Supine pelvic tilt w/ knees bent-

http://youtu.be/5FSgdibCcsw

Standing pelvic tilt-

https://youtu.be/1VQ5ITSDpaI

 

Level II:

Neck posterior translation-

http://youtu.be/TffT8b3Ych4

Laying head-weight stretching/strengthening

http://youtu.be/xmgBB2qYx9g

Trapezius release-

http://youtu.be/ABEA0dcjsUc

Pelvic tilt progression-

http://youtu.be/dfkHy29hxBA

Beginner Bird Dog & Dead Bug

http://youtu.be/w2qcdzJBVB0

 

Level III:

Neck posterior & anterior translation progression-

http://youtu.be/fo1hcEcKU9c

Strengthening neck antagonists-

http://youtu.be/oQ3N60mdcHE

Pelvic tilt progression-

http://youtu.be/G1z4zAzJlq0

Intermediate & Advanced Bird Dog & Dead Bug-

http://youtu.be/w2qcdzJBVB0

Plank-

https://youtu.be/TvxNkmjdhMM

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