FULL BODY
WORKOUT
STRENGTH CIRCUIT – 5 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
- BB Floor Press x 5
- Band Pallof Press x 10 (each side)
MOVEMENT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 60-90 seconds REST in between the movement sets.
- DB Push Ups w/ T-frame 3 x 10 (5 each side)
- DB Neutral Grip Shoulder Press 3 x 10
- Single Arm Bottom’s Up KB Press 3 x 10 (each side)
FINISHER CIRCUIT – 4 ROUNDS
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- Hand Release Push Ups x 20 secs
- Eccentric Band Triceps Pushdown x 20 secs
- Explosive Standing Band Press x 20 secs
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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