Wed 15FEB23
BODYWEIGHT
quick minimalist workouts
Week 1 of 6
@slow temp; 30sec; rest 30sec x 3
+
10 Tall Kneeling Hip Extensions
10 Bench Dips
5/side Side Plank Raises
x 2-3
+
Glute Bridge Hold: Accum 45sec
+
A. Glute Bridge
@3013; max repeatable reps; rest 90sec x 3
B. 9 min EMOM
min 1: 30sec Dolphin Push Ups
min 2: 30sec Dolphin Push Thru's
min 3: 30sec Dolphin to Plank
*Goal is the same reps/set for each movement
-OR-
*If modifying:
Perform Max Repeatable Reps with last week's variation
@3010; rest 90sec x 3
C. Side Plank
Accumulate 2min/side
+
@ 20,24" w/ weighted backpack; 10min AMRAP
BUILD
add muscle, build strength, feel energized
A. Incline Dumbbell Bench Press:
5-5-5 linear
3-3 linear
rest 2 min
- 8-9.5 RPE.
(5 sets)
B1. Wide Bent Over Cable Row
5-7 reps; rest 60 sec btw legs x 3
- 7-8 RPE.
B2. Cable Pull Throughs
20 reps
rest 2 min
x3
- 7-8 RPE.
C. Seated Single Leg Leg Extension:
8-10 reps/leg; rest 60 sec btw legs x3
-6-8 RPE.
D. Straight Arm Side Plank
20-40 sec/side; rest as needed x3
ATHLETE
evidence-based, high-intensity functional fitness
A. Hang Power Snatch
Build to a set of 5
- 6-7.5 RPE. All smooth and consistent reps. Speed/form focus.
B. 8 min EMOM
min 1: 4-6 Burpee Box Jump Overs- 20/24"
min 2: 6-8 Hang Power Cleans- 85/115# (fast, snappy)
+
FT @ HARD Effort
30 cal AB
20 Deadlifts- 185/275#
10 Bar Facing Burpees
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
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