This past week I had the opportunity to learn more about programming specialized automation hardware out at Opto22 in Temecula, California. Along with the amazing weather, the hotel where I stayed had a surprisingly well equipped gym. By my definition, “well equipped” means the gym includes some type of pull up bar. In this case it was the top bar of a cable machine (also cool). This allowed me to do a few “face pulls” as part of my mobility warmup. They also had a decent selection of dumbbells, and I normally don’t have those–it’s all kettlebells at home. So fun for some variety!
Considering that I was in town to complete a classroom course I was doing a whole lot of sitting, so I made sure to include extra mobility, and hip flexor moves daily at least in the hotel room itself, and then as opportunities presented themselves (such as in this gym). There was also plenty of very good food in Temecula (and on site at our classes) along with interesting places to walk and poke around outdoors – I made sure to take full advantage of all of that!
However, I also just felt like I needed to put in some higher intensity time at the hotel gym too, so here’s what I did!
Joint Mobility warmup:
Joint mobility sequence
(Note this just refers to the beginning of the video, not the whole thing! If you have more time, do check out the follow along video for the Cal Poly Hip Flow, it’s challenging, but time well spent)
3x “standard warmup sequence”
You know this one if you’ve trained with me:
- 3x Pump Stretch
- 3/3 Instep Stretch
- 3x bodyweight goblet squat with overhead reaches (borrowed from Cal Poly Hip flow, by the way)
Variety Face Pulls with Cable Machine
A few low-weight reps of the standard face-pull (these should not be a struggle or a PR attempt by any means – you just want enough resistance to make you really pay attention IMHO. Its part of why these work well with a light/medium resistance band too)
Optional: face pulls with overhead extentions (if and only if there is no pain – talk to your doc about this one anyway)
Bodyweight Strength and Mobility Sequence:
I went for 5x total, if you have more time, this is great for 10x rounds too!
- 5x Pushups, crawl back to low squat
- 5x bodyweight squats, then reach back to crab position
- 10x alternating crab lifts (reach opposite hand and foot to touch them together, low and under control)
- reach forward to squat position, crawl forward to pushup position (on final round, stand at this point instead)
Main Variety Circuit 5x
Again with the 5x rounds, always excellent form, no cheating. Adapt to your needs up or down, this is where I’m at when on the road basically. Anyone else feel a little “less” than usual when working out at a hotel? I do – it’s odd! Oh well, I won’t let it stop me!
- 5x Pullups
- 3x “Navy Seal” burpees (Sometimes called “prison burpees”: jump down, pushup, right knee in then back, pushup, left knee in then back, pushup, stand or jump up)
- 10/10 Floor Tap Lunges
- 20x alternating Russian twists with 25lb dumbbell (for fun?)
- 10/10 rows with 30lb dumbbell
Weird But Fun Abs Circuit 3x
- 10x Goblet squats with 35lb dumbbell, form focused (as always, but interesting to observe with dumbbell vs kettlebell at home)
- 10x SLOW pace hanging knee raises (Gotta make full use of that pullup bar!)
- 10x Alternating one-arm-one-leg plank switches (Controlled! No flippy floppy!)
Joint Mobility Cooldown (as above, basically)
After the workout I found a really delicious local Greek restaurant and ate everything on the plate. No regrets.
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