Workout of the Day January 5, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat Bar on back against bands

Build to a tough single

Do this in 7-8 sets

Part 3

Kang Squats to the Box you used for the Squatting (Sub in seated good mornings if you want)

3 sets of 8 reps

Rest 60 sec

Sub in seated good mornings if you want. Like the video but to the box.

Part 4

Back ext on GHD holding onto plates

3 sets of 10 reps

Rest 60 sec

Part 4

Single leg Reverse hypers on GHD against a band

3 sets of 10 reps per leg

Rest 60 sec

Like video but with 1 leg

Part 5

Stir the pots

15-20 reps per direction

Rest 60 sec

Part 6

100 wide stance banded good mornings

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Floor Press Against Bands

Build to a tough single

Part 3

Dumbbell Floor Press

3 sets of 8 reps

Rest 60 sec

Part 4

Barbell JM Press

3 sets of 8 reps

Rest 60 sec

Part 5

Banded Side Plank Raises

4 sets of 15/ side

Part 6

4 Rounds

20 H Rolls

20 Banded Pull aparts

Rest 60 sec