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RockFit | Training with Rock Cox

Long Squats Workout

The long squats workout is a combination of two full-body movements that are both great for strength and conditioning.  In this workout, you will be doing long cycle and goblet squats.  After that, you are going to have some high volume fun with rows, push-ups, and jumping.  You are going to like the way you feel after this workout.

Warm-Up (10 min)

Hand 2 Hand Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunges – 5 reps each side

Snatch – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (15 min)

Long Cycle – 10 reps each side

Goblet Squats – 10 reps

Do as many rounds as you can of each with good form rest as needed.

Part B (4 Rounds)

Ring Rows – 15 reps

Kettlebell Squat Jumps – 25 reps

Push Ups – 15 reps

Two-Handed Swings – 25 reps

Do 4 rounds of each rest as needed.

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RockFit | Training with Rock Cox

Bread And Butter Workout

The bread and butter workout is your go-to workout to cover all the basics.  You will work on strengthening every muscle with a chain movement of clean, squat, and press.  Then you work on your conditioning with everyone’s favorite exercise burpees.  

Warm-Up (10 min)

Hand 2 Hand Swings  – 10 reps

Diamond Push Ups – 5 reps

Lunges – 5 reps each side

Snatch – 5 reps each side

Do as many rounds as you can of each with good form rest as needed.

Part A (15 min)

(Chain) Clean, Rack Squat, Press – 5 reps each side

Inch Worms – 5 reps

Do as many rounds as you can of each with good form rest as needed.

Part B (15 min)

Burpees – 20 sec on 40 sec off

Do burpees for 20 sec then rest for 40 sec, repeat that process for 15 min.

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double rack lunge

How To Do A Double Rack Lunge

What it works:

Legs and Core

Why do it: 

Increases strength in the legs and core; improves stamina.

Key Points to Remember:

  • Keep your torso upright don’t allow the kettlebells to pull you forward
  • Push your hips back and knee out to the side
  • As you step into your lunge make sure to plant the back foot toes into the ground

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double suitcase deadlift

How To Do A Double Suitcase Deadlift

What it works:

Glutes and Hamstrings

Why do it: 

Increases strength in the glutes and hamstrings; improves posture.

Key Points to Remember:

  • Keep a straight back and your head in a neutral position
  • Squeeze the glutes and drive your heels through the ground
  • Squeeze your armpits together and arms locked out

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double bottoms up push ups

How To Do Double Bottoms Up Push Ups

What it works:

Chest, Arms, and Core

Why do it: 

Increases strength in the chest and core; improves stability in the shoulders.

Key Points to Remember:

  • Squeeze your glutes and legs it will help keep your body in a straight line
  • Slowly lower down under control, this is not a speed exercise
  • Keep a wide stance with your feet

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double floor press

How To Do A Double Floor Press

What it works:

Chest and Triceps

Why do it: 

Increases strength in the chest and triceps.

Key Points to Remember:

  • Keep your lower arm vertical when pressing
  • Drive your shoulders into the ground
  • Keep your elbows close to your body

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bottoms up push ups

How To Do Bottoms Up Push Ups

What it works:

Chest, Core, and Arms

Why do it: 

Increases strength in the chest and core; improves stability; improves stamina.

Key Points to Remember:

  • Place your hands on the top or sides of the kettlebell
  • Keep your body in a straight line slowly lower down
  • Make sure your chest is over the kettlebell

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floor press

How To Do A Floor Press

What it works:

Chest and Triceps

Why do it: 

Increases strength in the chest and arms.

Key Points to Remember:

  • Position your lower arm so that it is vertical before you press up
  • Push the kettlebell away from you and drive your shoulder into the ground
  • Keep your elbow close to your body

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double front squats

How To Do Double Front Squats

What it works:

Legs and Core

Why do it: 

Increases strength in the legs and core; improves stamina.

Key Points to Remember:

  • Push your hips back and knees out as you lower down
  • Keep your back straight and elbows up don’t let the kettlebells pull your forward
  • Focus your vision on something straight ahead don’t look up or down

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double windmills

How To Do Double Windmills

What it works:

Core

Why do it: 

Increases strength in the core; improves mobility in the hips and shoulders.

Key Points to Remember:

  • Push your hips back first before you lower down
  • Keep your eyes on the kettlebell in the air not the one on the ground
  • Squeeze your glutes when you grab the other kettlebell and come back up

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