Tether And Glide
This intermediate mobility and stability workout focuses on controlled movements and building a strong, resilient body using gym equipment. It emphasizes core strength, balance, and improving range of motion.
Main Workout
🧽 Soft Tissue Preparation 5'
Foam roll glutes & TFL — 45 sec each side
Foam roll quadriceps — 45 sec each leg
Foam roll lats — 30 sec each side
Thoracic spine extensions over foam roller — 8–10 reps
Foam roll calves — 30 sec each leg
🔥 Activation
{{exercise:glute-bridge:Glute Bridge}} - 3 sets x 10-12 reps (2-0-2-0 tempo, 30s rest)
{{exercise:bird-dog:Bird Dog}} - 3 sets x 8-10 reps per side (3-0-1-0 tempo, 30s rest)
💪 Main Workout (REPS & SETS 30')
{{exercise:0043:barbell full squat}} - 3 sets x 8-10 reps (3-1-1-0 tempo, 60s rest)
{{exercise:0336:dumbbell lunge}} - 3 sets x 10-12 reps per leg (2-0-2-0 tempo, 60s rest)
{{exercise:0534:kettlebell goblet squat}} - 3 sets x 10-12 reps (2-1-1-0 tempo, 60s rest)
{{exercise:0464:front plank with twist}} - 3 sets x 30-45s per side (continuous, 45s rest)
⚡ Finisher (10-minute AMRAP)
{{exercise:0687:russian twist}}-15 reps per side
{{exercise:3645:single leg bridge with outstretched leg}}-10 reps per leg
🧘 Cool Down
{{exercise:1511:hamstring stretch}}
{{exercise:1713:assisted prone lying quads stretch}}
{{exercise:cat-cow-stretch:Cat-Cow Stretch}}
Instructions
Perform the exercises in the order listed. Focus on controlled movements and proper form over speed. Adjust weights as needed to maintain good technique. For AMRAP finisher, complete as many rounds as possible of the two exercises within the 10-minute time frame, resting only as needed.
Tips
Maintain a neutral spine throughout all exercises to protect your lower back and maximize core engagement.
Engage your core by drawing your belly button towards your spine, as if bracing for a punch.
For lunges and single-leg exercises, focus on finding a stable base and controlling the movement through your hips and glutes.