Sat 28JAN23
BODYWEIGHT
quick minimalist workouts
Rest, stretch, mobilize, and/or long aerobic (easy) cardio.
BUILD
add muscle, build strength, feel energized
A. Rear Foot Elevated Dumbbell Split Squat:
6-6-6-6/leg
rest 2 min
- 8-9.5 RPE.
B1. Standing Single Arm Cable Bicep Curl:
20 reps
rest 60sec
B2. Standing Cable Tricep Extension with V-Bar:
20 reps
rest 2 min
x 2 sets fo C
C. 5 Sets @ SUSTAIN:
60 sec Bike/Jog/Row
30 sec sit-ups feet anchored
rest 30 sec
- Aim for same distance/reps each set.
ATHLETE
evidence-based, high-intensity functional fitness
Recover. Easy movement and skill practice.
@ SUSTAIN
50 cal AB
50 cal Row
50 cal Ski
rest 5 min
15 min EMOM
min 1-5: 6-8 HSPU
min 6-10: 10-12 alt DB SN- 35/50#
min 11-15: 25'+ HSW/ HSW Practice
rest 5 min
@ SUSTAIN
50 cal AB
50 cal Row
50 cal Ski
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
Join the ATOP Community on FaceBook
Not sure what a specific exercise is?
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** Put them in the comments below **