Workout of the Day January 6, 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 week 9

*** Add load to all the movements over last weeks ***

Part 1

3 Rounds

5-10 Push ups

20 squats

5-10 Pull ups

20 Banded Good Mornings

Part 2

Bear Hug carry 400M

Part 3

Back Squat with straight bar

6 sets of 2 at 80%

2 sets of 1 at 80-90%

Rest 60 sec

Part 3

Deadlift vs band (approx 25% band)

8 sets of 1 @ 60%

1 set of 1 at 65-75%

Rest 30-60 sec

Part 4

Dual Db Bulgarian Split squats

2 sets of 6-10

1 sets of 12-15

Rest 60 sec

Part 5

4 sets

10-15 back ext on GHD (hold plate to chest if able)

120 stiff legged banded reverse walks (60 steps/ side)

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 9

*** Add load to all the movements over last weeks ***

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 vs band

8 sets of 3 @ 60-70% + band

3 set of 1 @ 65-75%

Rest 60 sec

Part 3

DB bench

3 sets of 5-8

Rest 60 sec

Part 4

2 sets

12-15 alternating db front raise

30 banded front raises

Rest 60 sec

Then

1 set

25-30 alternating db front raise

60 banded front raises

Part 5

4 sets

10-15 single arm db row with hands in neural position

15-20 banded straight arm push down

30-40 lying banded skull crushers

Rest 60 sec