Workout of the Day April 19, 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

Build to a tough single

Do this in 8 ish sets

Part 3

Back Ext in GHD

4 sets of 8 reps with a 3 sec hold at the top

Rest 60 sec

Hold a weight if you are able

Part 4

4 sets

Max reps of hamstring curls on a swiss ball

rest 60 sec

Part 5

Single Leg reverse hyper on a ghd

3 sets of 20

Rest 60 sec

Use a band if you are able

Part 6

Stir the pot

4 sets of 10-15 per direction

Rest 60 sec

Part 7

Banded hip bridges

3 sets of 20 reps with a 3 sec hold at the top

Rest 60 sec

Optional Conditioning:

3 Rounds

10 Burpees

15 Kettlebell Swings

10 Pull ups

Rest 5 min

3 rounds

0.12mi run or bike 500m

20 v ups

10 goblet or front squats

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

Bench press against bands off pins with the bar 2" off the chest

Build to a tough single

Part 3

Bench Press with an ab mat on your chest

5 sets of 5 reps

Rest 60 sec

Part 4

Barbell JM Press

3 sets of 8 reps

Rest 60 sec

Part 5

100 Neutral Grip Dumbbell bench press

Part 6

Side plank raise with a dumbbell being held in your love handle

4 sets of 10 reps per side

rest 60 sec

Part 7

3 sets

20 plate raises

20 h rolls

20 banded face pulls

Rest 60 sec

Optional Conditioning:

6 rounds

Every 3 or 4 min perform:

20 cal airbike

5 burpees

Rest any remaining time in the 3 min. This should be under 90 sec of work.