Wed 25JAN23
BODYWEIGHT
quick minimalist workouts
Deadbug
30 sec @ slow tempo x3 sets; ran
*work on bracing through stomach here
+
Skill Practice
Forearm HS Hold
*start by facing the wall with inverted and walking feet up the wall
+
3-5 Sets @ Blood Flow Pace
15 in place lunges, right
30 sec side plank, right
45 sec Forearm Plank
60 sec Wall Sit
15 in place lunges, left
30 sec side plank, left
45 sec Forearm Plank
60 sec Wall Sit
BUILD
add muscle, build strength, feel energized
A. Incline Dumbbell Bench Press:
6-6-6-6
rest 2 min
- 8-9.5 RPE.
(4 sets)
B. Single Leg Leg Press
8-10 reps/leg; rest 90 sec btw legs x 3
- 7-9 RPE.
C1. Cable Pull Throughs
20 reps
rest 60 sec
- 6-8 RPE.
C2. Standing Single Arm Cable Row:
20 reps/side
rest 2 min
-6-8 RPE. ENGAGE through your side and use entire body to stablize
x2 sets or C.
D. 3 Sets-
20 sec Forearm Side Plank Hold
5 Forearm Side Plank Lifts
*other side
ATHLETE
evidence-based, high-intensity functional fitness
A. 3 Sets NFT
5 Back Squat- building 8-9 RPE.
25 T2B
B. 3 Sets NFT
3 Front Squats- building 8-9 RPE.
3 RC- 15'
+
FT @ HARD Effort:
21-15-9
cal AB
DL- 155/225#
rest 6 min
FT @ HARD Effort:
21-15-9
cal Row
S2OH- 95/135#
rest 6 min
FT @ HARD Effort:
20 cal AB
15 Thrusters- 65/95#
15 cal AB
10 Thrusters
+
3 Sets @ MAX Effort
For Time
21 cal Air Bike
rest 3-5 min
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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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