KAATSU At Home With Laurel Kuzins On April 24th – 29th

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home

Laurel Kuzins is a KAATSU Functional Mobility Specialist from Santa Monica, California who leads the daily KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time Mondays through Fridays on Zoom or Instagram Live. These KAATSU workouts are aimed at Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

KAATSU At Home Workout on Wednesday, April 29th
KAATSU Air Bands on Arms
Stretching/ mobility
Lateral wrist curls
40 seconds on, 20 seconds rest x 3
Tricep Dips
40 seconds on, 20 seconds rest x 3
Push-ups
40 seconds on, 20 seconds rest x 3
Forearm plank walk
1 minute
Heart rate boost
swimmers
x planks
Jump rope

KAATSU Air Bands on Legs
Stretching/mobility
Heel lifts
40 seconds on, 20 seconds rest x 3
Heart rate boost
swimmers
x planks
Jump rope
Sumo “wall” sit pulse
40 seconds on, 20 seconds rest x 3
Static lunge knee drops
40 seconds on, 20 seconds rest x 4
Single leg Romanian deadlift
40 seconds on, 20 seconds rest x 4 (two/side)
Squat Walk
40 seconds on, 20 seconds rest x 3
Killer core
Overhead seated leg lift to knee in
40 seconds on, 20 seconds rest x 3
Bicycles (optional straight leg)
40 seconds on, 20 seconds rest x 3
Stretch

KAATSU At Home Workout on Friday, April 24th
KAATSU Air Bands on Arms
Warm up stretching
Fingertip press ups
– 30 seconds x 2
Heart rate boost
– 30 seconds each
Reverse lunge
Ankle taps
Mountain Climbers
Diamond push-ups
– 30 seconds x 2
Star plank
– 1 minute
Shoulder mobility exercises + Stretches

KAATSU Air Bands on Legs
Static lunge heel raises
– 30 seconds / side
Heart rate boost
– 30 seconds each
Reverse lunge
Ankle taps
Mountain Climbers
Bear Marches
– 30 seconds x 2
Heart rate boost
– 30 seconds each
Reverse lunge
Ankle taps
Mountain Climbers
Sumo squat hold arm swing
– 30 seconds x 2
Core
30 seconds each
Ins and outs
– R ride oblique crunch
– L side oblique crunch
Leg mobility and stretch work

KAATSU At Home Workout on Tuesday, April 28th
KAATSU Air Bands on Arms
Shoulder CARS (controlled articular rotations)
Standing spine warm-up
Wrist Circles
– 30 seconds/side x 4
Tricep Extensions
– 30 seconds x 2
1. Moderate
2. Fast
Biceps Curls
– 30 seconds x 2
1. Moderate
2. Fast
Side plank rotations
– 30 seconds x 2
1. normal
2. optional leg lift
Heart rate boost – 30 seconds each
– Run in place
– Cross jacks
– Frog jumps
Forearm plank Spidermans
1. Moderate
2. Fast

KAATSU Air Bands on Legs
Active stretching
Sumo squat heel raise
– 30 seconds/side x 2
– 3rd set = both heels
Heart rate boost – 30 seconds each
– Run in place
– Cross jacks
– Frog jumps
Lateral lunges
30 seconds/side x 2
Heart rate boost – 30 seconds each
– Run in place
– Cross jacks
– Frog jumps
Forward lunge to squat
– 30 seconds/side x 4
Figure 4 bridge
– 30 second/side x 4
CORE
30 seconds each
– lying oblique crunch r/l
– hollow body hold
Stretching

KAATSU At Home Workout on Monday, April 27th
KAATSU Air Bands on Arms
Neck CARS (controlled articular rotations)
Spine warm-up
Upward wrist curls
– 30 seconds x 2
Crab toe touches
– 30 seconds x 2
1. Slow motion
2. FAST
Forearm plank punch
– 30 seconds x 2
1. Slow motion
2. FAST
Floor push-up to back extension
– 30 seconds x 2
Heart rate boost – 30 seconds each
– scissor punch jacks
– Squat + reach
– high leg oblique kicks

KAATSU Air Bands on Legs
Active stretching
3 part heel raise
– 30 seconds x 2
Heart rate boost – 30 seconds each
– scissor punch jacks
– Squat + reach
– high leg oblique kicks
Curtsy lunges – 30 seconds/side x 4
– 1st round step back
– 2nd round optional static
Jump slam half burpee
– 30 seconds x 2
Reverse lunge + Twist – 30 seconds/side x 4
– 1st round normal
– 2nd round option to hold leg up @ center for balance
Heart rate boost – 30 seconds each
– scissor punch jacks
– Squat + reach
– high leg oblique kicks
CORE
30 seconds each
– side plank reach right, left
– hollow hold variation
Stretching

Copyright © 2014 – 2020 by KAATSU the Original BFR