Workout of the Day March 18, 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

Reverse band Squat

Build to a challenging 1 rep

Do this in 8 sets

Part 3

Stiff leg deadlift

3 sets of 8 reps

Rest 60 sec

Do with a barbell, kettlebell or dumbbells

Part 4

GHD back extension holds going slightly side to side while keeping back flat

4 sets of 15-20 reps per side

Rest 60 sec

Hold a dumbbell to your chest if you want

Part 5

Banded Single leg reverse hypers on ghd

3 sets of 15 per side

Pause 2 sec at the top of each rep

Rest 60 sec between sets

Don't use bands if you can't do the hold. Just go with bodyweight.

Part 6

Build to a tough single weighted sit up

Keep the dumbbell under your chin

Anchor your feet

Then

3 sets of 8 at 80%

Rest 60 sec between

Part 7

100 Banded pull throughs

Optional Conditioning:

5 Sets

20 Cal row

Rest 2 min between sets

Then

6 min single arm farmers carry

Switch hands every 30 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 (don't do if you are doing the conditioning part)
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

Build to a tough single

Do this in 8 sets

Then:

3 sets of 3 reps at 80% of days single

Part 3

Skull Crushers Laying on floor

3 sets of 10 reps

Rest 60 sec

Part 4

DB Tate Press

3 sets of 12 reps

Rest 60 sec

Part 5

Landmine T bar row

3 sets of 10 reps

Rest 60 sec

Part 6

3 sets

12 narrow grip banded lat pull downs

24 H rolls

Rest 60 sec

Part 7

Russian Twists w med ball

4 sets of 15 per side

Rest 60 sec

Part 8

100 Seated overhead tricep extensions

both hands on 1 dumbbell or use a band if not flexible

Optional Conditioning:

21-15-9

L sit press

Kettlebell swings

Rest 3 min

21-15-9

Push ups

Pull ups