Strategy

The Goal

Feel better. Move better.

The Rules

1. Don't get hurt.
2. Don't get hurt.
3. Do something to improve yourself every day.
4. Keep your weight on your heels.
5. If it feels athletic, it probably is; if it feels unsafe it probably is.
6. Ignore what everyone else does and says.
7. Finish a workout feeling stronger and more energized than when you started.
8. Keep track of your progress.

The Plan

Every day I want you to do the soft-tissue work, the stretches, and at least 60 seconds of half-get ups. Doesn't have to be before the workouts, doesn't have to be after. You can do them whenever. And throughout the day just try holding a squat for 1-2 minutes at a time.

Six times a week, I want you to do one of the workout options. None of them will take you longer than 15 minutes. Some of them are harder than others, but you should pick one that feels right that day. It's also OK to only do one for a week, then another, then another. However you want to attack it.

The right weight might take a while to find, but you want something heavier than you think a girl should use, but not so heavy that you think you'll die. Most of my ladies your size use a 12kg (24lb) load, but there is nothing wrong with using a 10kg (18lb) load on day one and seeing how you feel.

The Log

Write down what you did every day in a journal or a diary or a blog. Just what weight you used, what workout you did, how the workout felt ("good," "heavy," "slow," "shitty," etc.) and anything else you wanna keep track of.

Workouts

Option 1 (more corrective, more squats):

10 hinges, 1 squats

1 Overhead squat to press with a stick

10 hinges, 2 squats

1 Overhead squat to press with a stick

10 hinges, 3 squats

1 Overhead squat to press with a stick

10 hinges, 4 squats

1 Overhead squat to press with a stick

10 hinges, 5 squats

1 Overhead squat to press with a stick 

Option 2 (Lots of getting up and down):

10 hinges, 1 squats

1 Half Get Up per side

10 hinges, 2 squats

1 Half Get Up per side

10 hinges, 3 squats

1 Half Get Up per side

10 hinges, 4 squats

1 Half Get Up per side

10 hinges, 5 squats

Option 3 (Lots of pulling, higher rep squats):

25 hinges, 5 squats

batwing, TRX, or incline row hold for 10-15 seconds with your thumbs in your armpits.

25 hinges, 8 squats

batwing, TRX, or incline row hold for 10-15 seconds with your thumbs in your armpits.

25 hinges, 13 squats

batwing, TRX, or incline row hold for 10-15 seconds with your thumbs in your armpits.

Option 4 (ass-kicker): 

20 hinges, 5 squats

Suitcase carry the impliment across the room

20 hinges, 5 squats

Suitcase carry the impliment across the room

20 hinges, 5 squats

Suitcase carry the impliment across the room

20 hinges, 5 squats

Suitcase carry the impliment across the room

20 hinges, 5 squats

Option 5 (the "Hindu Burpee"): 

20 hinges, 5 squats, inchworm, hindu push up

20 hinges, 4 squats, inchworm, hindu push up

20 hinges, 3 squats, inchworm, hindu push up

20 hinges, 2 squats, inchworm, hindu push up

20 hinges, 1 squats, inchworm, hindu push up

Option 6 (if you want a challenge):

21 squats

rest in the push up plank

13 squats

rest in the push up plank

8 squats

rest in the push up plank

5 squats

rest in the push up plank

3 squats

rest in the push up plank

2 squats

rest in the push up plank

1 squat

Movements

Hinge

Goatbag

 

Squat

Goblet Squat

Pull

Batwings

Push

Hindu Push Ups

Loaded Carry

Suitcase Carry

Stretches

Brettzel

Armbar

Couch Stretch

Squat!

Soft-Tissue Work

The Chest

The Knee

Don't be predictable. Soft tissue work is kind of like combing your hair. The knots untangle in one or two strokes if you always go in the same direction, but as soon as you comb against the grain there's a host of knots that you wouldn't have noticed otherwise. Target an area and hit it from all angles.