I need to add more commentary I think. So recently life has been slightly more hectic. I’m making home visits for my clients and split between a few clinics and working on a presentation. In addition to this I am working on home recording with some thoughts of making an album of my own some day. In these cases many are apt to forego maintaining the body because they can’t follow a program. I try to consider this: have some principles and order of physical priorities.
You need your heart to elevate and you need your body working as a unit to move weight. These things are at the top of the list. Just after this is considering single limb use and asymmetric loading. Yet one other factor is direction change and moving in multiple planes. Here is a small example of what all these things can look like in 30 mins.
Bike 15 mins
10x 48kg KB swings
2x 32kg KB press, one arm
10x 48kg Goblet squats
5x lateral med ball throws with 10lb ball. Emphasis on propelling the ball with the explosiveness of the hip and driving rotation off the outside legs. Video to follow soon.