Workout of the Day March 2, 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

Box Squat, bar on back against bands

Build to a tough single

Do this in around 8 sets

Part 3

Swiss ball hamstring curls, or hamstring curls on the rower

4 sets of max reps

Rest 60 sec

Part 4

Sweatt Shrugs

4 sets of 12 reps

Rest 60 sec

Use a barbell or dumbbells and VERY LIGHT WEIGHT

Part 5

Back ext on the GHD

4 sets of 15-20 reps

Rest 60 sec

Make sure the feet are pointed down through the reps

Part 6

plank hip bridge max weight

4 sets of :30 sec

Rest 60 sec

Part 7

Banded marches holding a med ball

4 sets of 1 min

Rest 60 sec

Optional Conditioning:

4 Rounds

Every 3 min complete:

2 rounds of:

10 Goblet Squats

10 box jumps or step ups

Only do 2 rounds of the movements every 3 min. If it takes you 2 min to complete, rest the remaining min. If you want, feel free to add 1 or 2 reps per round.

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

Reverse Band Bench Press

Build to a tough single

Then:

Take 25% off and do 3 more sets of 1 rep

Part 3

Curl Bar Skull Crushers

4 sets of 10 reps

Rest 60 sec

Part 4

Single Arm banded tricep push downs

4 sets of 12 per arm

Rest 60 sec

Part 5

Anconious Extentions

4 sets of 20 reps

Rest 60 sec

Part 6

GHD Face up paddles with a broomstick

4 sets of 10-20 per direction

Rest 60 sec

Sub side planks if you want

Part 7

100 banded overhead extensions

Optional Conditioning:

6 Rounds

6-10 Tower or rope pull ups

Run 0.12 mi or bike 500m

Rest 45 sec