I have to apologize, I had a bit of a hiatus, so I am starting a new strength biased cycle.
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.
Strength Cycle week 1
Part 1
1-3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
5 min treadmill push
Push treadmill like a sled. Don't start treadmill.
Part 3
Pause Safety Squat bar back squat
5 sets of 5 reps at 70-80%
2 sec pause in the bottom
rest 2-3 min
Part 4
RDL
3 sets of 10 reps
Go vs bands if able
Rest 60 sec
Part 5
Back ext on GHD
2 sets of 25-30
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.
Strength Cycle week 1
Part 1
1-3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Pause bench press
5 sets of 5 at 70-80%
Pause for a 2 count on the chest
Part 3
Standing barbell shoulder press with Barbell
4 sets of 8-12
Rest 60 sec
Part 4
Chest Supported Dual Dumbbell row with a neutral grip
3 sets of 6-8
1 set of 15-20
Rest 60 sec
Part 5
Stir the pot
4 sets of 12-15/ direction
Rest 60 sec
Part 6
3 sets
30 banded straight arm pull down
30 banded pull aparts
Rest 60 sec
