Workout of the Day January 27, 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.

Week 2

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

3 sets of 2 min

Treadmill Push

Rest 60 sec

Turn the treadmill belt by walking on it, don't run the motor on

Part 3

Seated db lateral raise

1 set of 15-25

Part 4

Back Squat with Safety Squat Bar

5 sets of 5 reps at 70-80%

Then

1 set of 1 at 8-9/10 effort

Part 5

Safety squat bar split squat

1 set of 3-6 per leg (take 3-4 sets to get to this)

Then

2 sets of `12-15 reps

Rest 60 sec

Part 6

3 sets

25-35 Back ext on GHD

25-35 Glute bridge w db on hips

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.

Week 2

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 PressSwiss Bar bench press

3 sets of 3 reps @ 75-85%

Then

1 set of 1 rep at 8-9/10 effort

Part 3

Barbell Skull crusher

1 set of 5-10 (take 2-3 sets to warm up to this)

1 set of 15-20

Rest 60 sec

* add lbs if able

Part 4

Chest supported db row with elbows out

3 sets of 6-8

1 set of 15-20

Rest 60 sec

* add reps over last week

Part 5

3 sets

30-40 90 Degree chest supported banded mid row with red bands

30-50 banded tomahawk tricep extension

Rest 60 sec