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