Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Upper Body (Chest, Shoulders, Triceps, Back, Biceps) 1. Incline DB bench Press: 4x10 Reps, superset with next movement DB seated shoulder press: 4x10 Reps, superset with next movement Bent over DB row: 4x10 Reps, rest 2-3 mins [...]
Today starts new schedule! Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Legs (Quads, calves) Leg Extensions: 50-40-30-20-10 Reps, rest 2 min between sets Leg Presses: 40-30-20-10 Reps, superset with next movement Walking lunges: 4x20 Reps, weighted if [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! Spend 45-60:00 Doing a moderate activity like run, hike, swim, bike, or cardio piece of choice Recovery: Rest Day Recovery
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Body Work: Banded lat pull down: 5×12-15 Reps, 45 second rest between sets Dumbbell renegade rows: 3x 12-15 Reps, 45 second rest between sets Reverse grip pull down: 3×12-15 Reps, 45 second rest between sets Bent over dumbbell rows: [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Body Work: Dumbbell Shoulder press: 5x12 Reps, 45 second rest between sets Plate raises: 3x15 Reps, 45 second rest between sets Single arm dumbbell upright row: 4x12/12 Reps, 45 second rest between sets Inverted ring or TRX rows: 4x Max [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Body Work: Leg extensions: 5x15 Reps, 45 second rest between sets Back squat: 4x8 Reps, 45 second rest between sets Walking lunges: 3x40, 20 per leg, 45 second rest between sets Single arm kettlebell [...]
Today starts the new schedule! Warm-up: 2 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Push (chest, Shoulders, Triceps) Cable Flys (goal pre exhaust the muscle): 4x20 Reps, back 4 seconds, pause 1, together 1, pause 2. Rest as needed Bench Press: 4x10 Reps, superset with next movement (no rest) Incline close grip bench [...]
Tomorrow starts the new shedule! Today is a Rest Day for the program! Here is your Mobility!
Today is an Active Recovery Day! Spend 45-60:00 Doing a moderate activity like run, hike, swim, bike, or cardio piece of choice Recovery: Rest Day Recovery
Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Body Work: Banded lat pull down: 5×12-15 Reps, 45 second rest between sets Dumbbell renegade rows: 3x 12-15 Reps, 45 second rest between sets Reverse grip pull down: 3×12-15 Reps, 45 second rest between sets Bent over dumbbell rows: [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Body Work: Dumbbell Shoulder press: 5x12 Reps, 45 second rest between sets Plate raises: 3x15 Reps, 45 second rest between sets Single arm dumbbell upright row: 4x12/12 Reps, 45 second rest between sets Inverted ring or TRX rows: 4x Max [...]
