Workout of the Day May 16, 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

9 Min

Every min on the min

3 Front Squats

Load is 70%

Part 3

9 min

Every min on the min

3 deadlifts

Load is 70%

If newer to dead, consider pulling off pins with the bar at your knees. If uncomfortable with the heads, skip this part.

Part 4

Goblet squat with band around neck

3 sets of 12 reps

Rest 60 sec

Part 5

Swiss Ball Hamstring curls

3 sets of 10 reps with a 3 sec pause with the legs straight

Rest 60 sec

Part 6

4 sets

:30 sec plank against band

:30 sec superman

Rest 60 sec

Part 7

2 sets

50 Hip bridges

50 banded good mornings

Optional Conditioning

16 min

Row 500M

25 v ups

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

9 min

Every min on the min

3 floor press

40% bar + 30% band

Part 3

Press on swiss ball w dumbbells

3 sets of max reps

Use 50% of what you would use for 8 reps

Part 4

Towel pulls ups

4 sets of max reps

rest 60 sec

Part 5

Narrow grip bent over underhand grip row

3 sets of 8 reps

Part 6

Dumbbell rows

3 sets of 12 reps

Rest 60 sec

Part 7

Hammer Curl

3 sets of 12 reps

Rest 60 sec

Part 8

Stir the Pot

4 sets of 10-15 reps per direction

Rest 60 sec

Part 9

4-6 sets

20 Laying on floor on side, rear delt raise

No rest between sides or sets

Optional Conditioning

4 sets

9 renegade rows

12 cal bike

15 push ups

Rest 2 min