Workout of the Day November 16, 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.

Strength Cycle week 3

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Treadmill push 4 min

Don't turn it on and ,love it with your leg power

Part 3

Safety Squat Bar Squat

4 sets of 4 at 70-80% load

1 set of 3 at an 8-9/10 effort

Part 4

RDL (banded if able)

5 sets of 5 reps

Rest 60 sec

Part 5

Back ext on GHD

4 sets of 25-30

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.

Strength Cycle week 3

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press w a 2 sec pause in the bottom

Build to a tough single

Part 3

Standing strict shoulder press w barbell

2 sets of 6-10 reps

Rest 60 sec

Part 4

Chest supported dual db row

Build to a tough set of 6-8 (3-5 sets)

Then

1 set of 15-20

Rest 60 sec

Part 5

Sit up with bum on floor on bosu ball

4 sets of 12-15

Rest 60 sec

Part 6

5 sets

30 straight arm banded pull downs

30 banded pull aparts

Rest 60 sec