Workout of the Day July 16, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat Against Bands
9 Min
Every min on the min
3 Back Squats (feel free to do box squats if you're comfortable with them)
Load should be in in the 55-60% zone not counting the tension from the bands. Use the red or blue bands.

Part 3

Deadlift off the safety pins with the bar around the knee
Build to a challenging single
Do this if you are comfortable with the lift.

Part 4

Split Stance Good Mornings
3 sets of 12 per leg
Use a barbell or dumbbells
Rest 60 sec

Part 5

10 min

10 Pull ups
10 Hanging Knee raises or V ups
10 Step ups
20 Russian Twists

Part 6

8 sets
:30 plank (loaded if able)
:30 Chinese Reverse plank (load if able)


TB/ The Next Day

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Floor Press or Banded Floor Press
9 min Every min on the min
3 Reps
Load w the bands is 50%, load without the bands is 70-75%

Part 3

1 Arm Dumbbell row Bands pulling forawrds
4 sets of 8 per arm
Rest 60 sec 

Part 4

Wide Grip Bent over row
4 sets of 8
Rest 60 sec 

Part 5

Hammer Curls
4 sets of 10
Rest 60 sec 

Part 6

3 sets

15-25 hollow rocks
15-25 Tuck Crunch
15-25 sec hollow hold
Rest 60 sec