Body Work: Chest DB Incline single arm bench press: 5 x 20 Reps each arm, rest 1 min between Bench Press: 4 x 20 Reps, rest 1 min between Push ups to failure 4 sets, 1 min rest Dip to extension on kettlebells: 4 sets to failure, rest 1 min between Core Work: GHD side lifts: 12/12 [...]
Body Work: Back Straight Leg Deadlifts: 4 x 12 Reps, 1 min rest Pull ups: 5 Sets of max reps, rest 1 min Seated good mornings: 4 x 12 Reps, rest 1 min Barbell body row: 4 Sets to fatigue, rest 1 min Supinated banded lat pull down: 4 Sets of 20-25 Reps, rest 1 min [...]
Body Work: Shoulders DB shoulder press: 4 x 10 Reps, rest as needed Barbell behind the neck press: 4 x 15 Reps, rest as needed Barbell push press: 4 X 20 Reps, rest 1 min between sets Bradford press: 4 x 12 Reps, rest 1 min between sets DB front/lateral raises: 4 sets 12/12, rest [...]
Body Work: 1) Barbell Hip Thrusts: 3 x 30 Reps, rest 1 min 2) Pull ups 5 x Sets to failure, rest 2 mins 3) Straight leg Deadlifts: 4 x 20 Reps, rest 2-3 mins 4) Single arm DB row: 3 x 12 Reps, rest 2-3 mins 5) Good Mornings: 3 x 10 Reps, rest [...]
Work: Five sets of: Kettlebell Swings x 20 Reps Rest 45 seconds Turkish Get-Up x 2 Reps each arm Rest 45 seconds Push-ups x 12-15 reps @ 2010 Rest 45 seconds Side Planks x 30-45 seconds each side Rest 45 seconds Mobility: Shoulders and Hamstrings
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an active rest day for the program! Pick one of the following: Option 1: 5:00 Warm up jog Then 1:00 High pace run 1:00 Warm up pace jog x 10-12 Intervals Option 2: 60 Minute yoga class Option 3: Light swim or row for 30 Min, every 5 Min do a 1:00 Hollow [...]
Body Work: 1) Front squat: 4 x 15 Reps, rest as needed 2) Hamstring curls: 4 x 20 Reps, superset with 10/10 lunges 3) Dumbbell Squat jumps: 3 x 30 Reps (light), rest as needed 4) Standing calf raises: 4 x 20 Reps, rest as needed 5) Leg extensions: 3 x 15 Reps, rest 1 Min between [...]
Warm-up: 3 Sets 10 Air squats 10/10 Lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Workout: For Time 10 Rounds or 20 Min time cap Dumbbell push press x 10 reps (light DBs) 100 Meter Run Core Work: 20 Upper half hollow raises 20 Lower half hollow raises :30 Arch hold 20 Sit-ups [...]
Body Work: 1) Barbell push presses: 20-15-10- then 5 + drop set for max reps Go lighter than your opening set of 20 reps 2) DB Front/Lateral to Front/Lateral raises: 3 x 10/10, rest 1 min 4) DB lying rear lateral raises: 3 x 10 Reps, rest 1 min 5) DB or KB alternating Single [...]
Body Work: 1) Back squat: 20-15-10-8-6, rest as needed 2) Single leg machine leg presses: 1 Set of 40 each leg, superset with lunges 3) DB walking lunges: 1 x 30 Each leg 4) Heel Drives: 4 x 20-30 Reps, rest 1:00 between sets 5) Hanging med ball hamstring curls: 4 x 20 Reps, rest [...]
Body Work: 1) Barbell Skull crushers (tricep ext.): 4 x 20 Reps, rest 1 min 2) Barbell curls: 4 x 20 Reps, rest 1 min 3) Tricep cable push downs: 4 x 20 Reps, rest 1 min 4) Renegade rows: 4 x 10 Reps, rest 1 min 5) Single DB overhead tricep extensions: 4 x [...]
