Workout of the Day December 7, 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 w safety squat bar vs bands

Build to a tough single in 8 ish sets

Use the safeties on the squat rack set to an appropriate height

Then Take bands off and -20% off the bar

2 sets of 5 reps

Part 3

RDL

3 sets of 8 reps

Rest 60 sec

Part 4

Back Extension on the GHD (loaded if possible)

3 sets of 9 reps

Rest 60  sec

Part 5

Reverse hyper on the GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Standing banded abs

4 sets of 20 reps

Rest 60 sec

*make sure to feel tension in the abs for the entirety of the movement

Part 7

100-120 banded good mornings

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 with a 3 sec pause 1" above chest vs bands

Build to a tough single

Then:

-20% for 2 sets of 3 reps

Part 3

Incline Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Skull crushers off pins

3 sets of 8 reps

Rest 60 sec

Part 5

Rolling tricep extension

3 sets of 8 reps

Rest 60 sec

Part 6

Hollow Body hold with banded pull down

4 sets of 15-20 reps

Rest 60 sec

Part 7

1 banded per hand banded tricep kick back

3 sets of 30 reps

Rest 60 sec