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 8 min
Part 3
Safety Squat Bar back squat
8 sets of 2 reps at 65%+ light band
90 sec rest
Part 4
Deadlift
8 Sets of 2 reps @ 45-50%+ bands
Rest 60 sec
Part 5
Bulgarian Split squat w dumbbell in each hand
3 sets of 6-8 reps
2 sets of 15-20 reps
Rest 60 sec
Part 6
Standing banded abs
4 sets of 15-20 reps
Rest 60 sec
Part 7
Seated banded leg curls
4 sets of 40-50
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
Add lbs to any movement that you've topped out in reps in the rep range.
Part 1
1-3 Rounds
5-10 Push ups
5-10 squats
5-10 Pull ups
5-10 back ext
Part 2
Swiss bar floor press
9 sets of 5 reps
Rest 60-90 sec
vs bands if you want
Part 3
5 sets
10-15 bench press
15-20 chest supported rows w db
20-25 banded face pulls
Rest 60 sec
Part 4
4 sets
10-15 single dumbbell overhead tricep extension
15-20 banded tricep push downs
20-25 chest supported db front/ lateral raise
Rest 60 sec
Part 5
3 sets
30 banded tomahawk extension
30 DB hammer curls
Rest 60 sec
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