Workout of the Day May 19, 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.

Strength Cycle week 3

Part 1

3 Rounds

15m walking lunges

15m lateral shuffle

15m reverse walking lunge

15m banded reverse walk

10 Squats

Part 2

Front Squat

5 sets of 8-12 reps

Part 3

Stiff leg deadlift

3 sets of 5-8

2 sets of 20-25

Rest 60 sec

Part 4

Swiss ball Hamstring curls

3 sets of max reps

Rest 60 sec

Part 5

14 sets

Sled Pull

20 m there and back

35-45% of deadlift

Rest 30-60 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.

Strength Cycle week 3

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press

5 sets of 5 reps @ 70-80%

Rest 60 sec

Part 3

Barbell Floor Press

1 set of max reps at 50-60%

Middle Grip

Part 4

10-15 banded high row

15-20 banded mid row

20-25 banded straight arm pull downs

Rest 60 sec

Part 5

3 Sets

15-20 db plate raise (hip to overhead)

20-25 db lateral raises

25-30 db rear delt fly

50-60 banded pull aparts

Ret 60 sec

Part 6

Stir the pot

4x 12-15/ direction

Rest 60 sec