Beginner Combos

https://www.youtube.com/watch?v=baHZH8RJIzk

(8x = alternate 4L, 4R)

Workouts start with three rounds of three mobility drills, then some time focused on learning or improving one skill, then a combo of 4-6 movements, repeated 3-5 times (or more). These are just the combos. They are each described on the following pages. I find some of the instruction kind of awkward in these. The “combos” seem to be more focused on metabolic conditioning and reinforcing movements you know, not learning new movements. (Also, the Intermediate videos are more improvisational. Worth checking out, but not practical to write up.)

Beginner #1:

Lateral Sit Reverse 8x

Rotational Bridge 8x

Standing/kneeling variations 8x

Vertical Jump 4x

Broad Jump 4x

Side Swing Hang 10x

Beginner #2

Lateral Sit to Standing 8x

Hip Thrust to crawl 8x

Broad jump precision landing 8x

Vertical Swing hang 5x

Beginner #3

Foot-hand crawl ~20ft

Leg Swing jump to precision landing 8x

Jump to front swing 8x

Deep knee bend hang 8x

Beginner #4

Inverted Crawl ~20ft

Deadlift ~20lb

Balancing split squat 8x

Running, medium speed ~50yd

Beginner #5

Foot-Elbow Crawl ~20ft

Deadlifts ~20lb 8x

Balancing split squat +carry ~20lb  8x

Running, fast speed, ~50yds

Brisk walk, ~50yds

PROPS: high bar with room for horizontal swing

1) Lateral Sit Reverse x4 LR

2) Rotational Bridge x4 LR (butt does not touch ground)

3) Standing Kneeling Variations  x4LR: from standing, L knee down, deep kneeling, step L forward, shift forward, back to deep kneeling, stand up (L first)

4) v-- Vertical Jump x4, continuous - not for height - for form and breathing coordination

5) Broad Jump x4 - same pattern as vertical. (arms make one extra swing in standing)

6) Side Swing Hang x5 - start at dead hang.

keep motion strictly linear side to side, gain amplitude & momentum.                --^

Beginner Level, Combo Workout #2 (repeat circuit 3-5x)

PROPS: to foot-square flat targets. high bar with room for vertical swing

1) Lateral Sit to Standing - 4x LR (flows through lateral split kneeling, and a lunge, but natural, not crisp)

2) Hip Thrust Crawl x4 LR - like rotational bridge, except kick your butt back while rolled, then hop back to center.

3) Broad Jump Precision Landing x8 - between two targets, approx 1ft square, with ~2ft between them

4) Vertical Swing Hang x5. from DH, tuck knees, then swing back. Gain momentum, stay strictly linear front/back

Beginner Level, Combo Workout #3 (repeat circuit 3-5x)

PROPS: narrow beam. Ground to crawl around on. Something to balance on and grab onto?

1) Foot-hand crawl ~20ft contralateral, torso roughly horizontal & elongated.

2) Leg swing jump to precision landing x4 LR land on horizontal narrow beam.

then deep knee bend (on toes), stand, walk back to repeat.

3) Jump to front swing 8x:

from behind the bar, jump to grab it, swing forward, swing back  naturally and release.

land softly, slight knee bend, hip hinge, flat back.

4) Deep Knee bend hang 8x balancing in some kind of playground frame,

shift forward and back in the deep knee bend.

(This is one of those improvised context dependant things, not a normal drill.)

PROPS: ground to crawl and run around on. Roughly 20lb Sandbag/rock/etc to lift and carry. Board to balance on.

1) Inverted Crawl ~20ft contralateral. Place hand & foot same time. Plant front foot firmly to pull forward.

2) Deadlifts ~20lb 8x - odd object, rock/etc. Stand behind it, slightly wider than hip distance. Drive hips forward, straight posture.

3) Balancing split squat 8x. Step toe-heel onto beam (~6”). step then squat, repeatedly, stepping backwards (not pivoting) at the end of the beam. (4 forward, 4 back)

4) Running, medium speed, ~50 yards

• maintain tall posture from top to bottom
• land on the ball of the foot, then let heel softly and briefly touch ground before pushing off the ball of the foot to step forward again.
• keep a short stride, relatively fast cadence
• minimize up/down and lateral motion
• keep arms relaxed
• keep breathing abdominally.

Beginner Level, Combo Workout #5 (repeat circuit 3-5x)

PROPS: ground to crawl and run around on. Roughly 20lb sandbag/rock/etc to lift and carry. Board to balance on.

1) Foot-Elbow Crawl ~20ft - ipsilateral - same side foot & elbow move together.

2) Deadlifts ~20lb(?) 8x briskly

3) Balancing split squat +carry ~20lb  8x  wider beam (~6”) (4 steps forward, 4x back) carry at waist, arms wrapped around.

4) Running, fast speed, ~50yds - same cues as moderate, but increase speed by pulling up the back leg quickly, not by pushing off harder/faster.

5) Brisk walk, ~50yds