Drake Kinghorn Program 1 - Dec 2024
WORKOUT 1 - Upper Body Strength and Mobility
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 20 reps, 1 set front raise, 1 set lateral raise
Shoulder External Rotation - Seated, band assisted, elbow resting on knee. 2 sets of 10 reps (each arm) and finish with 20sec hold
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses. 2 sets
Wrist Warm-Up - 3-5 minutes, get them warmed up!
STRENGTH
Support Hold - 4 sets of 15 sec. 1 min rest between sets
Pull-Ups - 4 sets of 8 reps. Use band to assist if 8 reps is too difficult
Rows - 4 sets of 10 reps. Feet slightly raised
Dips - 4 sets of 8 reps. Small pause at the top after every rep (In support hold)
MOBILITY
Choose ONE of the following classes to practise:
20 Min Mobility flow - whole body strength and mobility practise
Spinal Freedom - Open up the spine from all angles
WORKOUT 2 - Lower Body Strength and Mobility
WARM UP
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Single Leg Bridges - Heel elevated on chair/box - 3 sets of 12 reps each leg
Banded Reverse Squats - 3 sets of 15 reps each leg, hold last rep in for 10sec. Make it challenging!
Low Boat - 3 sets of 1min. 1 min rest between sets. Choose a challenging variation and maintain form
STRENGTH
Pistol Squats - band assisted with as much assistance as needed. elevate heel if needed. 8 reps each each leg - 4 sets
Side Lunges - super wide stance, lunge as deep as comfortably possible. Steady tempo - 5 reps on each side - 4 sets
Kneeling Lean-Backs - 2 sets of 8 reps, band assisted
Hamstring Curls - 2 sets of 15 reps
Yin Yoga
Choose ONE of the following classes to practise:
Slow and Gentle Release - Lower back and hip release (35mins)
Slow Down and Relax - restorative Yoga for hips, spine and side body (15mins)
WORKOUT 3 - Core Strength and Mobility
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 20 reps, 1 set front raise, 1 set lateral raise
Shoulder External Rotation - Seated, band assisted, elbow resting on knee. 2 sets of 30sec holds each arm
CORE
Take your pick of one class to practise! CLASS 1 - CLASS 2 - CLASS 3 - CLASS 4
MOBILITY
For all of the following stretches make sure to never push into any sharp or stabbing pain, keep sensations broad and intensity at about a 7/10
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses. 2 sets
Wheel Pose - 5 to 10 deep breaths. 2 sets
Band-Assisted Bow - 5 to 10 deep breaths. 2 sets
Couch Stretch - 2 minutes of moving hips all the way forwards and all the way back with a slow, controlled tempo. 2 sets each side
Pancake - Band assisted. 10 reps folding forwards and lifting back, then hold maximum depth 5-10 deep breaths. 2 sets
WORKOUT 4 - Leg Conditioning
Choose ONE of the following classes to practise:
Pistol Squat Flow - A very challenging leg strengthening flow
Fiery Goddess - Fire up your legs in this Vinyasa Yoga practise
Hip Opening Hatha - deep hip-opening work
Leg Strength and Conditioning - Simple, beginner friendly, but challenging for the legs
WORKOUT 5 - Body Maintenance
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder External Rotation - Seated, band assisted, elbow resting on knee. 2 sets of 30sec holds each arm
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses. 2 sets
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Squats - heels raised slightly. no added weight, controlled tempo without bouncing from the bottom. 4 sets of 20 reps
YIN YOGA
Choose ONE of the following classes to practise (each class is roughly 30mins) :
Shoulder Therapy - Restorative Yoga for your shoulders
Shoulder Yin - A few long holds to release shoulders
Yin for Flatter Cregs - Open up your hips and inner thighs
Handstand Yin - Slow class to open shoulders as well as building a deeper forward fold
Quick Neck and Shoulder Release - A quicker class (18min) to release neck and shoulder tension
ADDITIONAL WORK
BREATHWORK
o2 table ( Beginner / intermediate / experienced ) and Co2 Table ( beginner / intermediate / experienced ) - Practise at least twice a week. Start now and be consistent!
WORKOUT CLASSES
Pilates Activation - This is an activating 'tune-up' class with an emphasis on core and glute activation
Full Body Blaster - An interesting hybrid of a Yoga flow mixed with a full body workout
Preparing For Hold Downs - Great high intensity workout for Hawaii fitness
All-round Core Blaster - 30min core workout
YOGA
Mobility Flow - Build strength through full ranges of movement in this 30 minute full-body flow
Back Strengthening Practise - Important for injury prevention on the bodyboard
Kind Hearted Mobility - slow and controlled Vinyasa focussed on hip and lower back stability
FLEXIBILITY
Flossing - Gliding in and out of stretches to create flexibility