Workout of the Day March 21, 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

4-5 sets

1min belt squat march

15m forward lunge

15m reverse lunge

Part 2

Box Squat vs bands

Build to a tough single

Do this in 8 ish sets

Likely use a red or blue band

Part 3

Box Squat vs bands

1 set of 3-6 reps

Part 4

Reverse hyper on GHD

2 sets of 50 reps

Or

2 sets of 30-50 back extensions on the GHD

Part 5

Standing banded abs

5 sets of 20-30 reps (to a good burn)

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

4-5 sets

20 banded high row

20 banded mid row

20 straight arm push down

40-60 banded pull aparts

Part 2

Unstable bar bench press

1 set of 3-6

Build to this over 6-8 sets

Use 2.5 and 5, and 10 lb plates as well. Don't just use kettlebells

Part 3

Unstable bench press

2 sets of 12-15 reps

Part 4

Dumbbell Rollbecks

2 sets of 6-10

1 set of 17-22

Rest 60 sec

Part 5

Chest supported dual dumbbell row

1 set of 3-6 reps (use 3 sets to build to this)

1 set of 8-12 reps (use 3 sets to build to this)

Part 6

Standing banded side bends

4 sets of 20-25 reps

Rest 60 sec