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