Workout of the Day February 1, 2021

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

I'm putting a lot of work here. move through w purpose.

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

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Front Squat to a box

9 sets of 3 reps

50% bar + 25% band tension

Build load each set

Rest 60 sec

Part 3

Stiff leg deadlift

3 sets of 15 reps

Use a barbell or kettlebell

Rest 60 sec

Part 4

Sit on a bench with bands pulling forwards (like a seated good morning position)

Hold the tall seated position in an isometric hold (no moving)

3-4 sets of 1 min hold

Rest 60 sec

If not sure, do a back extension hold on the GHD for the same time frames

Part 5

4 sets

30 Russian Twists

10 V ups

Rest 60 sec

Part 6

Hip Bridge Against Bands

3-4 sets of 10 reps

Hold the top of each rep for 10 sec

Optional Conditioning Piece

21-15-9 Ring push ups

9-15-21 Hanging knee raises

5 min rest

50 cal air bike

Rest 5 min

30 cal air bike

rest 5 min

10 cal air bike

The Next Day Workout

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

I'm putting a lot of work here. move through w purpose.

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

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5 Push ups

5-10 squats

5 back ext

Part 2

Bench Press

9 min

Every min on the min

3 bench press

50% load + 25% band tension

1st 3 min- narrow grip

2nd 3 min- wide grip

3rd 3 min- wide grip

Part 3

Ring Push ups against orange bands

4 sets of max reps

Rest 60 sec

sub in regular push ups if you want

Part 4

Chin ups

4 sets of max reps

Rest 60 sec

Part 5

Inverted rows

4 sets of 10 reps

Rest 60 sec

Part 6

Preacher Curls On Incline bench

4 sets of 10 reps

Rest 60 sec

Part 7

Single arm rear belt row

4 sets of 20 reps

No rest between sides or sets

Part 8

Add in an ab drill, if you are not doing the optional conditioning workout

Optional Conditioning

80-60-40-20-10 Feet anchored sit ups

10-8-6-4-2 Devils Press

20-16-12-8-2 L sit press