Workout of the Day January 11, 2023

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 Retest week

Part 1

3-4 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

20 walking lunge steps

Part 2

Squat

Build to a challenging 1 rep

Use the squat variation you want. It can be a box or a free squat. Dealers choice. Use spotter bars

Part 3

Back ext on GHD

3 sets of 15-20

Rest 60 sec

Part 4

Lying face down hamstring curls

Accumulate 150 reps

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 Retest Week

Part 1

3 Rounds

15-20 Push ups

20 plate front raises (hands at 10 and 2)

5-10 Pull ups

20 palm up banded pull aparts

Part 2

Bench Press

Build to a challenging single rep

Utilize a spotter for this.

Part 3

Single arm bent over db row

3 sets of 10-15 per side

Rest 60 sec

Part 4

3 sets

30 banded tricep push downs

20 straight arm lat push downs

Rest 60 sec