Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Body Work: Triceps/calves/abs Anchored straight leg raises: 3x30 Reps, superset with Tricep extensions 3x20 Reps, superset with Calf raises 3x10 Reps, rest as needed Anchored straight leg raise to hip up 3x20 Reps, superset with Tricep press downs 3x10 Reps, superset with Calf [...]
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Body Work: Shoulders Seated Strict press: 12-10-8-6 Reps, rest as needed Machine side lateral raises: 4x10 Reps slow, superset with next movement Plate front raise: 4x20 Reps, rest 90 seconds Rear delt flys: 4x10 Reps, rest 1:00 [...]
Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Body Work: Legs Back squat 10-8-6-4-4-4 Reps, building in weight, rest as needed Wide stance leg press: 4x15 Reps, rest 1:00 between Single leg leg press: 4x12/12 Reps, rest 1:00 between Laying or seated hamstring curl: 4x20 Reps, rest 1:00 [...]
Warm-up: 5/5 Scorpians :20 Up dog hold 5 Inchworms x 2 Body Work: Back Lat pull down (wide grip): 12-10-8-6 Reps, rest 1:00 between Narrow grip lat pull down: 3x12 Reps, rest 1:00 between Underhand grip lat pull down: 4x6 Reps, superset with next movement Straight arm lat pull down: 4x8 Reps, rest 90 seconds Seated cable row: [...]
Warm-up: 2 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts Body Work: Chest/biceps Push-ups 3 Sets of max effort, rest 1:00 between DB or cable flys: 30-30-20-20 Reps, rest 1:00 between Incline machine press: 4x10 Reps, superset with next movement Bench press: 4x10 Reps, rest 90 seconds DB curls: 30-20-10 Reps, rest :30 [...]
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 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: Full body With 1 pair of Dumbbells or kettlebells 50 Deadlifts 40 Hang cleans 30 Front squats 20 Push press Workout: Stairmaster for 20-40 mins Recovery: Shoulders and Hamstrings
Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms Body Work: Triceps/calves/abs Bicycle crunch: 1 min max reps, 1 min rest, 5 sets Seated calf raises: 4x20 Reps slow and controlled, rest 1:00 between Skull crushers: 4x10 Reps, rest as needed Tricep cable extensions: 4x10 Slow reps, rest as needed Standing calf raises: 4x12 Reps, hold squeeze [...]
Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Body Work: Shoulders Bradford press: 10x10 Reps, rest as needed DB side lateral raises: 10x10 Reps, rest as needed Optional workout: For time 10 Rounds of 5 Pull ups 10 Push ups 15 Sit-ups Recovery: Chest, Shoulders and Spine
Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: Legs Back squat: 10x10 Reps, rest as needed DB walking lunges: 10x10 Reps, rest as needed Optional Workout: 6 Sets 2 min max distance run 2 min walk Recovery: Quads, Hips and Hamstrings
Warm-up: Row 300 Meters at 60% pace 10 Tuck jumps Row 300 Meters at 70% 10 Inchworms Row 300 Meters at 80% 5/5 PVC figure 8's Body Work: Back Pull ups: 10x10 Reps, rest as needed Deadlifts: 10x10 Reps, rest as needed Core Work: Sit-ups: 4x30 Reps, rest as needed Optional Workout 3 Sets 4 min max distance row [...]
