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