KIN120 - KPIs, progressions, regressions

warmup: RAISE

• 1 min jumping jacks

• 30s high knees

• 30s butt kicks

warmup: ACTIVATE

• 30s plank

• push-ups

• bodyweight squats

warmup: MOBILIZE

• 10 fwd/bwd arm circles

• 10 fwd leg swings

• 10 lateral leg swings

• 5x world’s greatest stretch

• 5x shoulder dowel stretch

warmup: POTENTIATE

• 5 vertical jumps

• x burpees

• x medicine ball slams

cooldown: AEROBIC

• 60% MHR

• light jog, stationary biking

• 10-12 min

cooldown: STRETCHES

• 4 reps, 30s hold, 30s rest in between

• pidgeon pose

• butterfly stretch

• arm across body stretch

• seel stretch

hip hinge KPIs

• neutral spine

• unlocked knees

• hip driven

squat KPIs

• neutral spine

• tripod foot

• knees over ankles

push KPIs

• neutral spine

• bilateral symmetry

• trunk stabilization

row KPIs

• neutral spine

• tension through torso

• externally rotate glenohumeral joint

lunge KPIs

• neutral spine

• both knees 90 degrees

• back knee off the ground

hip hinge progressions

• single leg romanian deadlift

• hip thrusts

squat progressions

• goblet squat

• pistol squat

push progressions

• barbell bench press

• dumbell bench press

row progressions

• loaded dumbell row

• bent-over row

lunge progressions

• lateral lunge

• backward lunge

hip hinge regressions

• kneeling hip hinge

• bench assisted

squat regressions

• sit to stand

• TRX strap assisted

push regressions

• push-up on knees

• incline push-up

row regressions

• unloaded stick row

• seated row

lunge regressions

• TRX lunge

• split squats