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Big Daddy Bodyweight

Big Daddy Minimal

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Workout

Big Daddy

Warm-up

10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
-Then-
Hip mobility for squats

Big Daddy Bodyweight (Time)

2 Sets:
30-20-10
Jumping Air Squats
*200m run after each set
-Rest 5:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:
These two sets are meant to be hard effort! That is why I gave you a 5 minute rest between them. Go out hard and hold on!
Aim for unbroken on the jumping air squats. If you need to break, keep the rests short.
If you don't have a space to run in, sub :45 high knees.
Recognize the leg burn on the workout and stay tough!

Big Daddy Minimal (Time)

2 Sets:
21-15-9
Double Dumbbell Front Squats (50s/35s)
*200m run after each set
-Rest 3:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:
These two sets are meant to be hard effort! That is why I gave you a 5 minute rest between them. Go out hard and hold on!
Aim for unbroken on the double dumbbell front squats. If you need to break, keep the rests short.
If you don't have a space to run in, sub :45 high knees.
Recognize the leg burn on the workout and stay tough!

Accessories

Max Plank Hold

2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch

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