Strength Day
3 SETS
8-12 Dips
8-12 Strict Pull Ups
Then…
3 SETS
10 Arnold Press
5 Hamstring Walkouts
10 Floor Muscle Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 PVC Sumo Deadlift High Pulls
10 Slow PVC Break the Bar Squat
2 Inchworms (No Push Up)
25 Jumping Jacks
Specific Warm Up
Just like our last few strength pieces that looked this way, warm up for the dips and pull ups first by working your way through 3 sets of 3-5 reps of each exercise, adding weight or a more challenging variation until you feel like you are ready for your working sets of the day. Then, perform the 3 sets of dips and pull ups.
After that, warm up for the circuit by doing the following, increasing gradually in intensity until you have found your working weights for the day:
3 ROUNDS
3-5 Arnold Press
3-5 Floor Muscle Ups
Workout of the Day
Strength Day
3 SETS
8-12 Dips
8-12 Strict Pull Ups
Then…
3 SETS
10 Arnold Press
Workout Notes
Instructions for how to follow this format are in the Specific Warm Up. The goal of any strength day is to give all of your energy to each set! Each set should be as challenging as possible, but the form should stay really sound throughout. This is how we get stronger! Rest as needed between movements and rounds. Superhero workout!
Dip Modifications
If you have an assisted Dip Station at your gym, that would be perfect for today! If you are not at a gym and have nowhere to dip, swap in any other pressing motion that we have on the menu. Try not to press vertically in this portion of the day, because the Arnold Press is coming up in the circuit ahead. I’d rather have you pick a horizontal press here and have the vertical press later! Try: Push Ups, Bench Press, Dumbbell Bench Press, or Floor Press.
Strict Pull Up Modifications
Just like with the dips, if you’ve got an assisted Pull Up Station at your gym, today is the day for it! Also feel free to use bands or the toe-spot variations found in the Pull Up Video. If you don’t have a way to pull down on anything, go for our trusty Bodyweight Rows or Bent Over Rows or you can steal something from the Pull Up Strength Program!
Arnold Press Modifications
The Arnold Press can be easily replaced by a standard Strict Press! If you can only press laterally today, go ahead and double up with a second type of pressing that you did NOT choose from the Dip Modifications.
Hamstring Walkout Modifications
These are HARD! You can swap in your favorite posterior chain exercise of choice. Options include: Glute Bridge Variations, Nordic Curls, or Swiss Ball Hamstring Curls. You can also rock a Hamstring Curl machine at your gym, if you’ve got that available!
Floor Muscle Up Modifications
If this move feels silly to you, just go with a standard Sit Ups or V-Ups! If you can’t fold in half today, let’s try a tough Front Plank or Single Arm Plank for :30 to :60.
Optional Accessory Work
None! Today is a complete Strength Sesh!
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Triceps Stretch on Each Side
Comentarios