STRENGTH DAY
Front Squat or Double Dumbbell Squats
4 x 8
*Rest at least 2min between sets
Then…
3 - 5 Rounds - Not For Time
:30 - :60 Side Plank on Each Side
:60 Glute Bridge March
10 Strict Toes to Bar or Hanging Knee Raises
General Warm-Up
3-5min of Cardio of Choice, then…
3 Rounds
:15 Arch Hold
5 Sit Ups
Specific Warm Up
Let’s just get the squat going! Start with a set of 5 Air Squats, but do a long 4 or 5 second descent on each rep. Make sure you have control all the way down and a solid, balanced bottom position. After that, do the same thing with an empty bar or a light weight. Once that’s feeling good, start to gradually add weight until you think you’ve got a load that will be challenging for 8 reps at a time.
Workout of the Day
STRENGTH DAY
4x8:
Front Squat or Double Dumbbell Squats
*Rest at least 2min between sets
Then…
3 - 5 Rounds - Not For Time
:30 - :60 Side Plank on Each Side
10 Strict Toes To Bar or Hanging Knee Raises
Workout Notes
Strength Day! The goal for today’s workout is primarily to hit 4 grueling sets of squats. You should be attempting to find a weight and variation that allows you to push it hard for sets of 8 reps, but with fantastic form. Be sure you are resting 2-3min between your sets to let your muscles recharge!
If you do not have the proper amount of weight to challenge yourself for 8 reps, you can raise the rep count a bit to compensate, or, I love to add tempos! Do the first 4 reps with a painfully slow descent and a hold at the bottom. After those 4 Tempo reps, do 4 normal reps. That will usually make it a whole new ball game!
After you are done with your squat work, you can tackle the 3-5 round circuit. You can take this on at whatever pace you’d like! Start with your side planks, in any version that works for your body. After that, go with the Glute Bridge March or you can swap in Glute Bridges or Single Leg Glute Bridges if you like those more. Finally, get in some core work with the Strict TTB or Knee Raises. For these, any crunching movement will do, but if possible, I’d love for you to work on the grip strength and body awareness that comes along with the hanging variations found in the Toes to Bar video. However, if you don’t have that kind of thing at your disposal, you can use Sit Ups, V-Ups, any crunching variation you like, or your toughest Plank Variation: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Cool Down
1-2min of Couch Stretch on each side
1-2min of Pigeon / Figure 4 on each side
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