You’ll find two gears to this 30-minute follow-along workout: a 10-minute flow and a 20-minute MetCon (metabolic conditioning) workout.
This flow perks up your squat mechanics and mobilizes your, hips, knees and ankles.
You can do it before your workout or before going to bed to enhance your performance and reduce the risk of injury.
Perform all movement for a minute, flowing from one exercise to the other.
• Flexion gaping left
• Flexion gaping right
• Low lunge left
• Low lunge right
• Low lateral lunge left
• Low lateral lunge right
• Deep toe squat
• Hinge to deep squat
• Knees-out deep squat
• Passive-to-active deep squat
Next, you’ll move into the Metashred-style workout. It uses a gap scheme of 90 seconds of work, followed by 30 seconds of rest for 10 straight round.
Since the 90-second work time is much longer than you’d usually work, you’ll be using a mix of glows, compound, and combination movements to maximize the results.
These multiple-moves defy your muscles and mind, and also break up the monotony of training through just a single move at a time.
•Single-leg flow left:
Reverse the lunge to balance to hip hinge to walk out.
•Single-leg flow right:
Reverse lunge to balance to hip hinge to walk out
• Pushup flow left and right:
Single leg to single arm to T-pushup
• Jumping Jack:
Squat and pushup complex, six reps each for time
• Triple drop squat to skater jumps to burpee complex
• Animal flow:
Bear crawl to kick through to Crab toe touch
• Jumping jack:
Squat jump to plyo pushup complex, six reps each for time
• Mountain climber complex:
Spider to grasshopper to pushup, 30 seconds each
• 21-method Bulgarian split squat right:
30-second bottom to 30-second full to 30-second top
• 21-method Bulgarian split squat left:
30-second bottom, 30-second full to 30-second top
Video source: men’shealth