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