Workout of the Day March 5, 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 box squats bar on back, putting an ab mat or foam on the bench

55% bar weight + 30% band

Part 3

9 min

Every min on the min

3 deadlifts against bands

40-45% bar + 30% band tension

Part 4

Anderson Good Mornings (if you are more comfortable w regular good mornings, feel free to do those)

4 sets of 12 reps

Rest 60 sec

Use the safety bars as the bottom. Set to the right height. Could also sub in back ext on the GHD holding a plate.

Part 5

Swiss Ball Hamstring curls

4 sets of 8 reps

Keep the legs straight for a 4 sec count each rep

Rest 60 sec

Part 6

Side plank or oblique static holds in the GHD

4 rounds of:

2 sets per side of :30 sec

Rest 60 sec between rounds

Part 7

Hip Bridge

3 sets of 10 reps

10 sec hold per rep at the top.

Optional Conditioning:

3 Rounds

15 Kettlebell swings

30 Sit ups

30 cal row

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 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

45% bar weight + 25% band

5 sets of 5 reps

rest 60 sec between sets

Part 3

Pull ups

4 sets of 8

Rest 60 sec

If you want, add a weight between feet, or a band

Part 4

Wide Grip bent over rows

4 set of 8 reps

Rest 60 sec

Part 5

T bar row in the land mine

4 sets of 8 reps

Rest 60 sec

Part 6

4 Rounds

8 Dumbbell cross body hammer curls w a 5 sec negative

12 Incline rear delt raise

Rest 60 sec between rounds

Part 7

Standing banded ab crunches

4 sets of 20 reps

Hold the last rep as long as you can

Rest 60 sec

Part 8

100 seated banded low rows

Put a 45# plate up the rig uprights, this will allow your feet to push against something.

Optional Conditioning

5 rounds

20 cal bike

10 Dumbbell Hang Power Clean

10 Dumbbell Push press

Rest 1 min