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