Name: Playbook - Tom Taylor - W4/D1 ARROW CONDITIONING CIRCUIT
Uploaded: 2021-01-18T11:48:18.950Z
Duration: 40 min
Description: W4/D1 ARROW CONDITIONING CIRCUIT

Ethan W

WEEK 4 UPDATE – This week we’re increasing the time for each exercise to challenge your stamina!  Push yourself through each Set as quickly as you can keeping proper form and alignment and keep that heart rate UP!

EQUIPMENT: Kettlebell/Dumbbell

DAY 1 is a full-body circuit which alternates between dynamic strength movements and bodyweight conditioning burners. It’s a workout that Stephen would crush post-hiatus to get recalibrated with both the gym and the physicality of his superhero alter-ego.

Give it a go and have fun! Tag me on Instagram @T3Athletics #ArrowWorkoutChallenge and let me know how you did!

This is a full body dynamic warm-up that will get you moving in all planes of motion. Work through each exercise in a fluid tempo. This will get your blood moving and muscles warm for the work ahead.

- Gradually increase the depth and twist of each movement on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Crescent Lunge Flow

- Keep a slight bend in your knees on extension to protect your joints

T3 Warm-Up – Toe Squat Holds

- Keep your hips and shoulders square and increase the depth of each lunge and curtsy on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Lateral Lunge to Curtsy Lunge

- Walk your hands out and establish a proper plank position before moving into toe taps; return to this strong plank position after each toe touch
- Drop your head to look at your feet with each toe touch to protect your neck

T3 Warm-Up – Spiderman Toe Touch

- Focus on balance! To support your non-standing foot from touching the ground, fire your core and standing glute and keep a slight bend in the standing knee
- Both Sides = 1 Rep

T3 Warm-Up – Single Leg Walk Out

T3 Daily Mobility Warm-Up

- Keep the KB as close to your chest as possible and come down into a full squat, letting your elbows brush the insides of your knees
- Drive equally through your heels and the balls of your feet to come back to standing
- If your heels are lifting off the ground or your upper body is leaning too far forward, elevate your heels slightly using a barbell plate, book, etc. until you achieve the calf and ankle flexibility needed

Kettlebell Goblet Squat

- Start in high plank and keep good form when returning to this position – shoulders stacked over wrists, core firing, back neutral
- Both are feet flat on the ground when in end squat position
- Try not to let your butt go high in the air or sag towards the ground when jumping in between the squat and plank positions

Froggies

Conditioning Circuit 1

-	Stance:  Feet shoulder-width apart, knees slightly bent, core engaged and body relaxed and upright
-	Keeping your back neutral, hinge forward at the hips until the KB is between and behind your legs
- Squeeze your glutes and extend/snap your hips forward, swinging the KB up
- Switch hands at the top of the swing and let the KB swing back between your legs as you once again hinge forward at the hips and slightly bend your knees. Once again, squeeze your glutes and extend/snap your hips forward to change the direction of the swing
- If you’re using a dumbbell or still working towards the 1-Arm KB Swing, keep two hands on the weight at all times

Kettlebell Alternating 1-Arm Swing

- Start in high plank and work to keep your shoulders stacked over wrists at all times
- Jump to get the front foot as close to the same-side hand as possible with foot flat to the ground

Mountain Stompers

Conditioning Circuit 2

- After each KB Snatch lockout, step back with the same side leg into a deep lunge, tapping your knee to the ground
- Keeping body upright and shoulders and hips square, squeeze the standing side glute to return to standing before completing the back half of the Snatch
- If you’re using a dumbbell or are not yet familiar with the KB Snatch, replace this exercise with an Overhead Lunge

Kettlebell Snatch Lunge

- Fire the entire posterior chain to lift your shoulders and feet a few inches off the ground
- Think length and extension!  Reach for the back wall with your toes and the front wall with the crown of your head, elongating the spine and keeping your neck neutral, gaze directed at the ground a couple inches in front of you
- Keep your big toes touching and try to touch your thumbs behind your back with each stroke

Swimmers

Conditioning Circuit 3

- On lockout, keep a micro-bend in the elbow to protect the joint from hyperextension 
- If you’re using a dumbbell or are not yet familiar with the KB Swing Clean & Press, replace this exercise with a 1-Arm Overhead Push Press

Kettlebell Swing Clean & Press

- “Perfect” = No Cheating ;)  With each rep, finish with your chest on the ground and float your palms half an inch above the ground before starting the next rep
- If you’re still working towards a full proper push-up, elevate your hands (on to a bench or bar - first choice modification) or come down to your knees

Perfect Push-Ups

Conditioning Circuit 4

- 1 REP // Start on your knees. Bring the MB overhead for a MB slam; as soon as the ball leaves your hands, spring to your feet, catch the ball and roll down to your back, bringing the MB overhead.  Immediately roll back up to your feet and complete a standing MB slam. Come back down to your knees to start the next rep
- As you get tired, be sure to keep a strong athletic stance and don’t let your upper body fall forward (that MB can rebound off the ground pretty fast!)

Med Ball Slam Get-Up

Overtime Burner Challenge

W4/D1 ARROW CONDITIONING CIRCUIT

Great work out. Couple things I just can’t do yet. Ike the med ball slam get up. Someday tho!!

Carlye

So 😡 gruelling. 
Just what I needed 👍

Hayden

Great workout from the warm up to the end

W1/D1 ARROW CONDITIONING CIRCUIT

Anna

Was confusing if should do 3 reps per side or switch at the 30 second mark between exercises. Additionally would be great if a cool down was recommended

Jordan

W1/D2 ARROW RESISTANCE BAND WORKOUT

This is an amazing set that is so challenging and effective.  Thank you!!

Michael

W1/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

good. hard. appreciate the mma specific programing.

Katherine

W1/D4 ARROW MMA CONDITIONING CIRCUIT

Tanner

Holy shit, that lit up my heart!! 🙌🏻

Julz

W1/D5 ARROW MED BALL CONDITIONING CIRCUIT

Had to adjust the ball slam to katlebell sit-ups

Just two words : Amazing workout ! 😍
Thank you for all your workouts I will try to keep up 😉

Alex

W2/D1 ARROW CONDITIONING CIRCUIT

Love this workout, Tom! Resistance bands, in general, are an awesome workout, but this one, in particular, is a lot of fun. Makes ya feel like a superhero 😅 haha

Bryce Wanemacher

W2/D2 ARROW RESISTANCE BAND WORKOUT

Challenging and a great sweat workout. I noticed I was able to handle it better than last time because my body has started to adjust to the intensity of these workouts. Thanks, Tom! 👌🏼

W2/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

W2/D4 ARROW MMA CONDITIONING CIRCUIT

I thought it was intense and really creative. Busted my behind and got a great sweat going! Heart rate was UP too! Great workout! Thanks, Tom!

W4/D1 ARROW CONDITIONING CIRCUIT

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