Workout of the Day July 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

Anderson Back Squat against bands

Build to a tough single

Start with the bar off the pins or the safeties.

Part 3

Good Morning with the band pulling forwards and down

3 sets of 8 reps

Rest 60 sec

Just attach the bands to the bottom of the rack.

Part 4

Bulgarian Split Squat

3 sets of 10 reps

Rest 60 sec

Hold onto dumbbells if you are able

Part 5

GHD back extensions

3 sets of 15

Rest 60 sec

Hold a load if able

Part 6

Standing Banded Abs

4 sets of 20 reps

Rest 60 sec

Part 7

2 Rounds

50 banded good mornings

50 prone banded hamstring curls

Optional Conditioning

3 Rounds

50 cal row

40 Walking Lunge steps

30 push ups

20 sit ups

10 sandbag over the shoulder

Time cap of 40 min

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

Swiss Bar Bench vs bands using a wide grip

Build to a tough single

Part 3

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Tate press

3 sets of 10 reps

Rest 60 sec

Part 5

Banded Tricep push down

3 sets

30 sec down and 30 sec up

Rest 60 sec

Part 6

Banded oblique push down

4 sets of 20 reps

Rest 60 sec

Part 7

3 sets

20 H rolls

30 banded overhead tricep extensions

Rest 60 sec

Optional Conditioning

5 rounds

10 cal bike

10 pull ups

10 Dumbbell Snatch

Rest 2 min