Workout of the Day February 28, 2022

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 with safety sq bar

5 sets of 5 reps

65-75%

Rest 60-90 sec

Part 3

Banded march set up but box squat holding a load goblet style

4 sets of 20 reps

Rest 60 sec

Part 4

Barbell Glute bridge

3 sets of 15-20 reps (heavier than before)

Rest 60 sec

Part 5

4 sets

1 min banded pul through

1 min hamstring curls

1 min goblet squat

1m min rest

Part 6

abs if you want/ have time

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

Wide grip bench press

5 sets of 5 reps

65-75%

Rest 60 sec

Part 3

Swiss bar pin press with bar 2" above chest

3 sets of 20-30 reps

Rest 60 sec

Part 4

Single dumbbell overhead tricep extensions

3 sets of 8-12 reps

2 sets of 18-22 reps

1 set of 28-32 reps

Rest 60 sec

Part 5

Dumbbell front/ lateral raise

4 sets if 12-15 each way

3 sets of 26-30 each way

Rest 60 sec between sets

Part 6

3 sets

30-40 banded face pulls

40-50 banded body pull

50-60 banded tricep press down

Rest 60 sec

Workout of the Day February 25, 2022

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

3-4 Rounds

1 min banded march

15m forward lunge

15m backwards lunge
5-10 Push ups

5-10 Pull ups

5-10 back ext

Part 2

Safety squat bar box squat vs bands

Build to a tough 1 rep

Perform the same weight as a few weeks ago, but with better quality

Part 3

Safety squat bar box squat vs bands

1 set of 3-6 reps

Part 4

Reverse hyper on the GHD

1-2 sets of 100 reps

Part 5

Standning banded abs

4 sets of 20-30 reps

Rest 60 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

Unstable Bar Bench Press

Build to 1 set of 6-10 reps

Suspend dumbbell, kettlebells even 2.5 or 5 lb plates

Remember to use a spotter or the safety arms as to not knock out any teeth.

Part 3

Medium Grip Unstable bar bench press

2 sets of 12-15 reps

Part 4

Dumbbell Rollbacks

2 sets of 6-10 (heavy)

1 set of 17--22

Rest 60 sec between sets

Remember to build to your top set in 3-5 sets

Part 5

30 degree chest supported dual dumbbell row

1 set of 3-6 reps

1 set of 8-12 reps

Rest 60 sec between sets

Remember to build to your top set in 3-5 sets

Part 6

Seated banded high row

3 sets of 15-18 reps

Rest 60 sec

Part 7

Pallof press

3-4 sets of 12-17 reps/ side

Rest 60 sec

Workout of the Day February 20, 2022

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 with safety squat bar

5 sets of 5 reps 

70-80% bar weight

Rest 90-120 sec

Part 3

Banded march set up box squats

3 sets of 40 reps

Rest 60 sec

Part 4

Barball Glute Bridge

3 sets of 15-20 lbs (add some load over last week)

Rest 60 sec

Part 5

Stir the pot

4 sets of 12-15 reps

Rest 60 sec

Part 6

3 sets

1 min banded pull through

1 min lying banded hamstring curl

1 min dumbbell goblet squat (heavier than last week)

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

5 sets of 5 reps

70-80%

Rest 90-120 sec

Part 3

Pin Press with swiss bar

4 sets of 20-30 reps

Rest 60-90 sec

Part 4

Overhead 2 hands 1 dumbbell tricep extensions

3 sets of 8-12 reps

2 sets of 18-22 reps

1 set of 28-32 reps

Rest 60 sec between all sets

Part 5

Dumbbell Front/ lateral raise

4 sets of 12-15 each way

3 sets of 26-30 each way

Part 6

Banded oblique push down

4 sets of 20-30 reps

Rest 60 sec

Part 6

3 sets

30 banded face pulls

40 banded body pulls

50 banded tricep push downs

Rest 60 sec after each set, no rest between movements

Workout of the Day February 17, 2022

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

Safety Squat Bar Back Squat vs bands

Build to a tough set of 3-6 reps

Part 3

Step ups

Build to a tough 5-9 reps per side

Then

Build to a tough 12-17 reps

Do all reps on one side before switching

Rest 60 sec between sets

Part 4

Hamstring Curls on a Swiss Ball

3 sets of max reps

Rest 60 sec

Part 5

Pull ups

3 sets of 15-17 reps

Rest 60 sec

Part 6

GHD side to sides face up

3-4 sets of 20-30 side to sides

Its like a face up plank then reaching hands along side of leg towards knee

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

Swiss Bar Floor Press

3 sets of 3 reps

Sets should be tough

Part 3

Weighted dips (if able)

1 set of 5-9

1 set of 9-12

Build to the tough set over like 3 sets

Rest 60 sec between sets

Use dip bar of use a bench

Part 4

Tate press

Build to a tough set of:

3-6 reps

Then

Build to a tough sets of 9-12 reps

Rest 60 sec between sets

Do it in 3-4 sets

Part 5

Bent Over dual dumbbell row

Build to a tough set of 5-9

Rest 60 sec between sets

Part 6

Lever row

Build to a tough set of:

5-9 reps

Then

Build to a tough set of

12-17 reps

Rest 60 sec between sets

Do it in like 3-4 sets per rep scheme.

Part 7

Standing banded side bends

3-4 sets of 20 per side

Workout of the Day February 12, 2022

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

Safety Squat bar back squat

5 sets of 5 reps @ 65-75%

Rest 120 sec

Part 3

Box squats utilizing a banded march set up

3 sets of 30-40 reps

Rest 60 sec

Part 4

Barbell Glute Bridge

3 sets of 15-20 reps

Rest 60 sec

Part 5

3 sets

1 min banded pull through

1 min banded lying hamstring curl

1 min dumbbell goblet squat

1 min rest

*no rest between movements

Part 5

Stir the Pot

4 sets of Slow 10-12 reps/ direction

Rest 60 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

Bench Press

5 sets of 5 reps at 65-75%

Rest 90-120 sec

Part 3

Swiss bar bench off pins 2" off chest

* widest grip

3 sets of 20-30

* try to get more reps than last week

Part 4

Standing 2 hand and Single Dumbbell overhead tricep extension

3 sets of 8-12

2 sets of 18-22

1 set of 28-32

Rest 60 sec between all sets

Part 5

Dumbbell front then lateral raise

4 sets of 12-15 each

3 sets of 26-30 each

Rest 60 sec between movements

Part 6

4 sets

Standing banded abs

4 sets of 20-25

Rest 60 sec

Part 7

3 sets

30-40 banded face pulls

40-50 body rows holding onto a band wrapped around the pull up bar (like a ring row)

50-60 banded tricep press downs 

Rest 60 sec

* try to get more reps than last week

Workout of the Day February 9, 2022

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

3 Sets

15 Body only Glute bridge

:30 sec dead bug hold

15/ side single leg Glute bridge

15/ side alternating contralateral dead bugs

Part 3

Deadlift

Build to a tough set of 2-4 reps

Part 3

Romanian Deadlift (RDL)

3 sets of 6-8 reps

Rest 60-90 sec

Part 4

Banded march holding a heavy ball or sandbag

2-3x 1 min

Rest 60 sec

Part 5

Chin ups (inverted row sub)

3 sets of 12-15 reps

Rest 60 sec

Part 6

GHD face up static hold

3-4 sets of :30

Rest 60 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 squats

5-10 Pull ups

5-10 back ext

Part 2

2-3 sets

30 banded pull aparts

10 decline push ups

30 seated banded mid row

5 push ups

30 banded high rows

3 incline push ups

Part 3

Wide Grip Bench Press

Build to a tough 3-6 reps

Part 4

Dumbbell bench press w a 3 sec pause in the bottom

3 sets of 5-9 reps

Rest 60 sec

Part 5

Banded single arm tricep push down

1 set of 5-9 each

1 set of 12-17 each

** build load in each rep range over 3-5 sets

Part 6

Chest supported dumbbell row

1 set of 5-9 reps

1 set of 12-17 reps

** build load in each rep range over 3-5 sets

Part 7

Single arm underhand dumbbell row

1 set of 5-9

Part 8

2 sets

12-15 dumbell pullovers

30-40 banded tricep overhead extensions

Workout of the Day February 4, 2022

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

Safety Squat bar back squat

5 sets of 5 reps @ 60-70%

Rest 90-120 sec

Part 3

Box squats utilizing a banded march set up

3 sets of 30 reps

Rest 60 sec

Part 4

3 sets

1 min banded pull through

1 min banded lying hamstring curl

1 min dumbbell goblet squat

1 min rest

*no rest between movements

Part 5

GHD sit up from half way to touching pad (do not reach back)

4 sets of 10-15 reps

Rest 60 sec

Optional Conditioning:

3-5 sets

3 min row

3 min bike

* no rest between movements

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

5 sets of 5 reps at 60-70%

Rest 60-12 sec

Part 3

Swiss bar bench off pins 2" off chest

* widest grip

3 sets of 20-30

Part 4

Standing Single Dumbbell overhead tricep extension

3 sets of 8-12

2 sets of 18-22

1 set of 28-32

Rest 60 sec between all sets

Part 5

Dumbbell front then lateral raise

4 sets of 12-15 each

3 sets of 28-32 each

Rest 60 sec between movements

Part 6

4 sets

20 russian twists into 

10 plate held overhead and feet anchored sit ups

Rest 60 sec

Part 7

3 sets

30 banded face pulls

40 body rows holding onto a band wrapped around the pull up bar (like a ring row)

50 banded tricep press downs 

Rest 60 sec

Optional Conditioning:

21-18-15-9-6

Cal bike

Kettlebell Swings to eye height

Dips or push ups