Workout of the Day April 11, 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. Don't feel obligated to do all the work. Choose what will be best for you.

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

Front Squat to a Box against bands

Build to a tough single

Use 8ish sets

Part 3

Seated good mornings

4 sets of 8

Rest 60 sec

Part 4

Back Ext on GHD

4 sets of 12 reps

Hold a dumbbell if able

Rest 60 sec

Part 5

4 sets

20 banded reverse hypers on ghd

15 hamstring curls on swiss ball

rest 60 sec

Part 6

Banded sit ups

4 sets of 8 reps

Rest 60 sec

Part 7

3 sets

1 min banded march holding a med ball to the chest

Rest 60 sec

Optional Conditioning

3 sets 

5 l sit press

10 pull ups

15 front squats

20 kettlebell swings

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. Don't feel obligated to do all the work. Choose what will be best for you.

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

Z press

Build to a tough single

Part 3

Bench press to a ab mat on your chest against bands

3 sets of 5 reps

rest 60 sec

Part 4

Incline JM press

4 sets of 8 reps

rest 60 sec

Part 5

100 chest supported tricep kick backs

Do Not Let the weight swing 

Part 6

Standing banded oblique twists

4 sets of 20 per side

rest 60 sec

Part 7

100 banded face pulls

75 banded pull aparts palms up

50 rest delt raise

Optional Conditioning

1 min battle ropes

50 Jump ropes

200M row

50 jump ropes

400m air bike

50 jump ropes

200M row

50 jump ropes

1 min battle ropes