Workout of the Day February 9, 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 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

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Front Squats

50% bar weight + 25% band

Part 3

Wide Stance (sumo) deadlift off pins, bar at the knees

Build to a challenging single

Part 4

Romainian Deadlift (RDL)

4 sets of 8 reps

Rest 60 sec

Part 5

Step ups

4 sets of 20 reps

Alternating sides each rep

Hold onto a load if you want

Rest 60 sec

Part 6

Arch Body Hold

4-6 sets

10 sec hold holding a modest weight (like 5 lbs)

Part 7

100 Wide stance banded good mornings

Optional Conditioning:

20 min

6-10 Rope pull ups

20 cal bike or row

30 sit ups

Rest 60 sec

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

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

Floor press

Load 50% + 25%

Part 3

Z Press

6 Rep max

Part 4

Meadows Rows

3 sets of 10 per arm

Rest 60 sec

Part 5

Incline Face Down Chest Supported DB Rows

Alternating and consistent movement

4 sets of 12 per arm

Rest 60 sec

Part 6

Dumbbell Lat pull overs

4 sets of 12 reps

Rest 60 sec

Part 7

3-4 sets

1 min prone plank into 30 sec per side side plank

Rest 60 sec

Part 8

H rolls

3-4 sets of 25 reps

Rest 60 sec

Optional Conditioning:

12 min

25 v ups

50 jump ropes

12 Dumbbell Hang power cleans