Wed 01MAR23
BODYWEIGHT
quick minimalist workouts
Week 3 of 6
@slow temp; 30sec; rest 30sec x 3
+
5/side Single Leg Tall Kneeling Hip Ext.
5/side Side Plank Rotations
x 2-3
+
Glute Bridge Hold: Accum 60sec
+
@3013; max repeatable reps; rest 90sec x 3
B. 12min EMOM
min 1: 20sec Dolphin Push Ups
min 2: 20sec Dolphin Push Thru's
min 3: 20sec Dolphin to Plank
min 4: 20sec Dolphin to Chat. to Dolphin
*Goal is the same reps/set for each movement.
-OR-
*If modifying:
Perform Max Repeatable Reps with a harder variation
@3010; rest 90sec x 3
C. 3 Sets:
5 Side Plank Raises, right
10sec Side Plank HOLD, right
5 Side Plank Raises, left
10sec Side Plank HOLD, left
+
@20,24" w/ weighted backpack; 15min AMRAP
BUILD
add muscle, build strength, feel energized
DELOAD WEEK
A. Incline Dumbbell Bench Press:
10-8-6
rest 2 min
- 8-9 RPE.
(3 sets)
B. Smitch Machine Split Squat:
10-12 reps/leg; rest 90 sec btw legs x 3
- Can do without the smith machine if you'd like.
- 7-9 RPE.
C1. Dual KB Sumo Deadlift:
12-15 reps
rest 60 sec
- 6-8 RPE.
C2. Wide Grip Seated Cable Row:
12-15 reps
rest 60 sec
-6-8 RPE
C3. Forearm Side Plank:
30-45 sec/side
rest 2 min
x3 sets for C's
ATHLETE
evidence-based, high-intensity functional fitness
A. Deadlift
5 reps TnG Every 90 sec x 5 sets
- 65-70% light and speed based
B. Push Jerk
2 reps; rest 2-3 min x 4 sets
- 75-80% speed based
+
@ HIGH SUSTAIN
2.5 min AB
rest 2.5 min
2.5 min Row
rest 2.5 min
2.5 min AB
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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 **