Body Work: Shoulders DB shoulder press: 4 x 12 Reps, rest as needed Kettlebell Halos: 4 x 10 Reps each direction, rest as needed Push Press: 4 x 8 Reps, rest as needed DB Front/ lateral raises: 4 x 10/10, rest as needed Core Work: 10 Sets 30 Second Hollow body hold Rest 30 secs [...]
Body Work: Arms 1) Skull crushers: 4 x 12 Reps, Super set with barbell or dumbbell preacher curls: 4 x 12 Reps, rest as needed between supersets 2)Bench dips: ( feet up) 4 x 20 Reps Superset with DB hammer curls: 4 x 20 Reps, rest as needed between supersets 3) Double arm DB overhead [...]
Warm-up 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Body Work: Chest Db Flys: 5 x 12 Reps, rest 1:00 between DB Bench Press: 20-15-15-15 Reps, rest 1:30 between DB Incline flys: 5 x 10 Reps, [...]
Body Work: Back Straight Leg Deadlifts: 6 x 10 Reps, rest 1:30 between Pull ups: 5 sets of max rep, rest as needed Lat pull downs: 4 x 20 Reps, rest 1:30 Bent over rear delt flys: 4 x 12 Reps, rest 1:30 Low seated cable rows: 20-15-10-drop set 20, rest as needed Core Work: [...]
Body Work: Shoulders DB shoulder press: 4 x 4 Reps, rest 1:30 between Barbell behind the neck press: 4 x 6 Reps, rest 1:30 between Push press: 4 x 8 Reps, rest 1:30 between Bradford press: 4 x 12 Reps, rest 1:30 between DB lateral raises: 4 sets 20-15-12-10 drop set 10, rest 1:00 between [...]
Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Body Work: Legs 1) Leg extensions: 4 x 20 Reps, rest 1:00 between 2) Back or front squat: 4 x 20 Reps, rest 1:30 between 3) Walking DB lunges: 4 x 10 each leg, rest 1:30 between 4) Hack squat: [...]
Warm-up: 2 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Body Work: Legs 1) Leg extensions: 4 x 20 Reps, rest 1:00 between 2) Back or front squat: 4 x 20 Reps, rest 1:30 between 3) Walking DB lunges: 4 x 10 each leg, rest 1:30 between 4) Hack squat: [...]
Today is a Rest Day for the program! Here is your Mobility!
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then :30 Sprint of cardio of choice :30 Warm up pace x 15-20 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 30 [...]
Warm-up 3 Sets 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 Workout: 15:00 As Many Rounds As Possible 10 Back squats (heavy but unbroken) 10 Pull-ups Mobility: Hips and Hamstrings
Warm-up 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Workout: For Time 50 DB lunges 40 DB hang clean 30 DB presses 20 Goblet Squat 10 DB or KB thrusters Mobility: Quads, Hips and Hamstrings
Body Work: Arms Skull crushers: 4 x 12 Reps Superset with Rope Cable curls: 4 x 12 Reps Rest 1:00 after supersets Bench dips feet up: 4 x 20 Reps Superset with DB Hammer curls: 4 x 20 Reps Rest 1:00 after supersets Double arm DB overhead tricep extensions: 4 x 10 Reps Superset with [...]
