Workout of the Day December 15, 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

Hex Bar Deadlift

Build to a tough single

Do this in around 8 sets

Then:

-25% for 2 sets of 5 reps

Part 3

Staggered Stance Good mMornings

3 sets of 6-8 reps per side

Rest 60 sec between sets

Part 4

Back Ext on the GHD vs bands if able

4 sets of 12-15 reps

Rest 60 sec

Part 5

Reverse hypers on the ghd vs bands if able

3 sets of 20-30 reps

Rest 60 sec

Part 6

Sit ups on Bosu ball

4 sets of 15-20 reps

Rest 60 sec

Part 7

100 banded hamstring curls

100 banded leg extensions

Optional Conditioning:

28 min

Alternating movements

Every min on the min

1st- 10-14 cal row

2nd- 10-15 back extensions on the ghd

3rd- 10-12 cal bike

4th- 15 vit ups

Each movement shouldn't take any longer than :30-:35 sec

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

Incline Bench Press

Build to a tough single

Do this in around 8 sets

Part 3

Dumbbell California Press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline Tate press

3 sets of 8 reps

Rest 60 sec

Part 5

3 sets

10 front raises with dumbbells

10 lateral raises with dumbbells

Rest 60 sec

Part 6

Pallof Press, Standing

4 sets of 12-15 per side

Rest 60 sec