Workout of the Day May 3, 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 1

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 10 reps

Rest 60-90 sec

Can do goblet as well, but these need to be challenging

Part 3

Stiff leg deadlift

3 sets of 5 reps

Then:

2 sets of 15-20 reps

Rest 60 sec between all sets

Stiff leg does not mean a straight leg. Keep a slight bend

Part 4

Hamstring curls on Swiss ball

2 sets of max reps

Rest 60 sec

Part 5

Sled pull with steps attached to a dip belt at your waist

10 sets of 20M there and back

Rest 60 sec

Keep the load to 35-45% of deadlift

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 1

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

Load is 70-80%

Rest 60-90 sec

Part 3

Floor press

1 set of max reps

Load is 50-65% of bench

Part 4

3 sets

10 banded high rows

15 banded mid rows

20 straight arm push down

Rest 60 sec

Part 5

3 sets

15 plate raises (hip to overhead)

20 DB Lateral raises

25 seated DB rear delt fly

50 banded Pull aparts

Rest 60 sec

Part 6

4 sets 

10-15/ direction stir the pots

Rest 60 sec