Wed 22FEB23
BODYWEIGHT
quick minimalist workouts
Week 2 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 4
B. 12min 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 4
C. Side Plank
Accumulate 3 min/side
+
@20,24" w/ weighted backpack; 6min AMRAP; rest 3min x 2
BUILD
add muscle, build strength, feel energized
A. Incline Dumbbell Bench Press:
3 reps; rest 2 min x 3
- 8-9.5 RPE and weight. Last set tough.
B1. Wide Bent Over Cable Row
3-5 reps; rest 60 sec x 3
- 7-8 RPE.
B2. Cable Pull Throughs
15 reps rest 2 min x 3
- 7-8 RPE.
C. Seated Single Leg Leg Extension:
5-7 reps/leg; rest 60 sec btw legs x3
-7-8 RPE.
D. Straight Arm Side Plank
30-60 sec/side; rest as needed x3
ATHLETE
evidence-based, high-intensity functional fitness
A. Hang Power Snatch
1 reps every 75 sec x8 sets
- Building per set to 85%. Stay fast and snappy.
B. Push Press + Push Jerk
Build to a moderate 1.1
+
3 Sets @ HIGH SUSTAIN
90 sec Row
rest 2 min
90 sec AB
rest 2min
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
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Not sure what a specific exercise is?
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