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 [...]
Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Body Work: Banded lat pull down: 5x12-15 Reps, 45 second rest between sets Single arm cable rows: 3x12-15 Reps, 45 second rest between sets Close grip pull down: 3x12-15 Reps, 45 second rest between sets Bent over dumbbell rows: 3x12-15 Reps, 45 [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Body Work: Chest/biceps Dumbbell Flys (warm up): 4x20 Reps, superset with next movement Dumbbell alternating curls: 4x20 Reps (10 per arm), rest 90 seconds between sets Decline cable flys: 4x20 Reps, superset with next movement Cable curls: 4x20 Reps, squeeze [...]
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 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Body Work: Triceps/Calves/Abs Standing DB double arm overhead extension: 30-20-10 Reps, rest 1:00 between Calf raises: 20-15-10-10 Reps, rest 1:00 between Cable tricep press downs, narrow grip: 20-15-10-5-5-5-5 Reps, rest :30 between Cable Tricep press downs, wide grip: 20-15-10-5-5-5-5 Reps, rest [...]
Warm-up: 5/5 Scorpions :20 Up dog hold 5 Inchworms x 2 Body Work: Shoulders Standing cable shoulder press: 10-8-6-6-4-4-2-2 Reps, 2 seconds down, 1 second pause at bottom. Rest 1:00 between Dumbbell front/lateral raises: 4x10 Reps each, Rest 1:00 between Rear delft dumbbell flys: 4x20 Reps, rest 1:00 between Single arm dumbbell push press 4x6 per arm Plate [...]
Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Body Work: Legs Abductor machine: 4x20 Reps, rest 1:00 between Back squat: 4x10 Reps, rest 1:30 between Rear foot elevated split squat 4x10 per leg, rest 1:00 between Machine hamstring curls: 4x10 per leg, rest 1:00 between Machine Leg extensions: 4x20 Reps, rest [...]
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: Back Deadlift: 6x4 Reps, building in weight, rest 1:30 between Pull ups: 6 sets max effort, rest 2 mins between Good mornings: 4x10 Reps, rest 1:00 between Seated cable row single arm: 4x12 per arm, rest 1:00 between Straight arm lat pull [...]
Warm-up: 2 Sets 5 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Body Work: Chest/biceps Dumbbell bench press: 20-15-10-5 Reps, rest 1:00 between Dumbbell curls: 3x15 Reps per arm, rest 1:00 between Barbell bench press: 20-15-10-5 Reps, rest 1:00 between Barbell curls: 3x12 Reps, rest 1:00 between Machine press: 20-15-10-5 Reps, rest 1:00 between Cable curls: 3x15 [...]
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
