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Daily Workout

Physical preparedness is a core principle of Innis, so we incorporate daily exercise centering around functional fitness into our lives.

So, in this archive, you will find the daily programming that helps us pursue this goal. Feel free to steal them and use them for yourself.

If you find the routines difficult or cannot perform them for some reason, you should scale the reps, weights, and exercises to fit your circumstances.

Remember,  the authors and their compadres are performing the workouts, so you’re not alone in the grind.

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

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Warm-Up

Strength

Squat

Deadlift

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REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

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Conditioning

  • Basketball

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press

Conditioning

4 rounds

  • 10 Cal Assault Bike
  • 10 x 1 arm Snatch @ 50/35

Rest 1:1 then repeat

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Warm-Up

  • Stretch

Stength

5 Rounds

  • 10 GHD Sit-ups
  • 10 Box Step-Ups
  • 10 Reverse Hypers (@ 50% of 1RM Back squat)

Conditioning

14, 12, 10, 8, 6, 4, 2

  • Assault Bike Cals
  • Hang Power Snatches (95/65)
  • Burpees over the Bar

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Squat Therapy

  • 2 x 30 seconds Ankle / Calf Stretch for Each Leg
  • 1 min Squat Hold (use counter-balance as needed)
  • 5 -8 Russian Baby Makers
  • 5 – 8 Rack Assisted Squats (focus on upright spine)
  • 5 – 8 Overhead Squats (Bar, KettleBells, etc)

Tags:

Warm-Up

Strength

Squat

Deadlift

Warm-Up

  • Shoulder Warm-Up. Y.T.Ws

Strength

Bench Press

Press