Workout of the Day September 10, 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Front Squat Front Squat

Build to a tough single

Then:

2 sets of max reps with 70% of the above with no pause 

Part 3

Staggered stance Good mornings

3 sets of 8 per leg

Rest 60 sec

Part 4

Weighted GHD Back ext holding plate or dumbbells to chest with a 3 sec pause at the top

4 sets of 10 reps

Rest 60 sec

Part 5

GHD Paddling

4 sets of 8-10 per direction

Rest 60 sec

Part 6

110-160 Walking Lunge Steps

Optional Conditioning:

20 min

Every min on the min, alternating movements

1st min- 10-12 cal bike or row

2nd min- 10 Dumbell Burpees

3rd min- 10 dumbbell thrusters

4th min- rest

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 Pull ups

5-10 back ext

Part 2

Bench Press w Swiss bar, wide grip, w a 3 sec pause 1" above the chest

Build to a tough single

Part 3

Dumbbell Rollback Tricep extension on a bench

3 sets of 8 reps

Rest 60 sec

Part 4

Tate Press laying on floor

3 sets of 8 reps

rest 60 sec

Part 5

Seated bent over rear delt raise

3 sets of 10 reps

Rest 60 sec

Part 6

Russian Twists holding a 25-45# plate

4 sets of 30 reps

Rest 60 sec

Part 7

3 sets

50 banded tricep push downs

50 banded pull aparts

Rest 60 sec

Optional Conditioning:

4 sets

20 kettlebell swings

15 cal bike

10/ side single arm dumbbell push press ( do all one side then the other)

Rest 2 min between sets