workout of the Day May 12, 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

Back Squat to a box against bands

Build to a tough single

Part 3

Romanian Deadlift (against band if able)

3 sets of 12 reps

Rest 60 sec

Part 4

Face down on ghd, hold body straight and then go side to side

3 sets of 20 reps

Rest 60 sec

Like the video below, but move side to side while at that level. If you can't do that do a 30 sec hold.

Part 5

Banded Kettlebell Swings to eye height

3 sets of 20 reps

Rest 60 sec

Part 6

Planks (band pulling down if able)

4 sets of 30 sec

Rest 60 sec

Part 7

100 Hip Bridges

Optional Conditioning

55 Kettlebell swings

55 wallballs

55 cal row

55 L sit press

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 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

Build to a tough single (band is approx 25%)

Part 3

Neutral Grip Dumbbell Press

3 sets of 12 reps

Rest 60 sec

Part 4

Skull Crushers on the Floor

3 sets of 12 reps

Part 5

70-100 Barbell incline JM press

Part 6

Banded sit ups with feet anchored

4 sets of 8 reps

Rest 60 sec

Part 7

4 sets

20 chest on incline, neutral grip dumbbell rows

20 banded face pulls

Optional Conditioning

8 rounds

5 pull ups

10 alternating dumbbell snatch