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The Indiana Workout

by: Brandon Richey–Get Free Updates And Training Guides Here

The Indiana Workout

Growing up I loved all the Indiana Jones movies. Harrison Ford really knew how to bring comedy and adventure alive in his legendary portrayal of Indiana Jones. The story line was always entertaining and I believe one of the things that made it so great was his ability to react in the moment to get himself out of a jam. This is exactly the reason of today’s workout. Check it out and let me know what you think. 

The Indiana Workout

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Static Groin Stretch: 10 With A Pause At The Bottom Of Goblet squat

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

All Out Conditioning And Speed For Escaping A Bunch Of Crazies! For added intensity the following conditioning drills can be performed with a 20 lb. weighted vest. 

Jump Rope Skips: 2–3 Minute Rounds

Jump Rope High Knees: 2×25 (Right & Left Leg) 

Agility Ladder Lateral High Knees: 5 Note: A single repetition is counted with a round trip from one end of the ladder to the other and back!

Agility Ladder Lateral Crossover (Cross In Front):

Agility Ladder Lateral Rear Crossover (Cross Behind The Most Inside Leg): 5

Agility Ladder Double Foot Hop: 5 Note: The heel slap is optional. The drill is performed by jumping into the square of the ladder with both feet and jumping out to land outside the agility ladder with only one foot. 

Functional Strength And Mobility For Getting Out Of A Tight Jam!

Heavy Kettlebell Swings: 2×25 

Kettlebell Snatches: 5×5 Moderately heavy to heavy kettle bell (Right & Left Arms) 

Dumbbell Bench Press: 5×5 

Superset Pull Ups: 5×5 

Rotational Push Ups: 3×6 (Right & Left Sides) 

Superset Jump Medicine Ball Power Slams: 3×6

Finished. Post up in the comments below to let me know how it goes for you or if you have any questions. I always love getting feedback from you guys. 

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The Indiana Workout



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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