Workout of the Day November 5, 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

Back Squat

Build to a tough single

Do this in 8 ish sets

Part 3

RDL

3 sets of 8 reps

Rest 60 sec

Part 4

Glute Bridge w barbell and band around knees

3 sets of 10 reps

Rest 60 sec

Part 5

Reverse Lunges

3 sets of 8 reps per leg (do all one side, then the other)

Rest 60 sec

Part 6

Isometric Hold, face up, on GHD

4 sets of :20-:30 sec

Rest 1-2 min

Part 7

100 Banded Good mornings

Optional Conditioning

3 sets

400M row

21 KBS

15 Goblet Squats

Rest 2 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press ( wider grip) vs Light bands

Build to a tough single

Part 3

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

Sphinx Push ups

3 sets max reps

Rest 60 sec

Part 6

Stir the pot

4 sets of 12-15 per direction

Rest 60 sec

Part 7

200 banded tricep push downs

Optional Conditioning

40 min 

every min on the min

Alternating movements

1st min- 10-12 cal row

2nd min- 6 dumbbell power cleans

3rd  min- :30 sec of battle ropes

4th min- 50 jump ropes