Author: John Steffen

MOVEMENTS THAT BEHOOVE 5 min stations, 1st 2 min is one/2 exercise, 3rd minute another exercise, last 2 min repeat first exercise

MUSCLE 101 DAY 5 Stations 1-3 – 2 movmnts in 90 sec repeated 4x, stations 4-5 – 2 mvmnts in 2 min repeat 3x, incl bicep and tricep hold

MUSCLE 101 LEGS Stations 1-3 – 2 movmnts in 90 sec repeated 4x, stations 4-5 – 2 mvmnts in 2 min repeat 3x

MUSCLE 101 CORE Stations 1-3 – 2 movmnts in 90 sec repeated 4x, stations 4-5 – 2 mvmnts in 2 min repeat 3x

MUSCLE 101 Stations 1-3 2 moves in 90 sec repeated 4x, stations 4-5 2 moves in 2 min repeat 3x

MUSCLE 101 BIG THREE After warm-up there are 5x6min stations, stations 1-3 have 2 movements in 90 sec repeated 4x, stations 4-5 have 3 movements in 2 min repeated 3x

HURTFUL SIMPLICITY 10 min full body functional station done three times including the Tire run in the hole 2 Cohen jump squats for a minute (x3) + 12 DAYS #2

STABLE BALANCE MAINT PRSV 2 x 7 min stations repeated then final 2 min station of one leg farmer holds, alternate hold moves/standard moves, lots of one-side stuff + 12 DAYS #1