Workout of the Day April 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

Back Squat

6 sets of 2 reps

75-85%

Rest 60 sec

Part 3

Dual KB of Dumbbell RDL

4 set sof 5-10 reps

Rest 60 sec

Part 4

Single Leg barbell Glute Bridge

1 set of 5-10 reps

2 sets of 15-20 reps

Rest 60 sec

Part 5

3 sets

5-10 DB goblet squats

15-20 swiss ball hamstring curls

30-45 sec wall sit

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

Straight bar bench press vs light bands

9 sets of 3 reps @ 65-75%

Rest 60 sec

Part 3

seated 70 degree dumbbell shoulder press

40-30-20-(5-10)

Rest 60 sec

Part 4

Lying on floor dumbbell rollbacks

30-20-(2x5-10)

Part 5

Ascending Giant set

10-15 dumbbell lateral raises

10-15 plate raises

40-50 banded face pulls

40-50 banded tricep press down

Do the Lateral raises. rest. Do the plate raises + lateral raises. Rest. Do the face pulls + plate raises + lateral raises. Rest..... continue like this though the last movement.