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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


 

HELPFUL RESOURCES:



Not sure what a specific exercise is?


Questions? Scores?

** Put them in the comments below **




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