strength training
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -| Reps | Exercise | Comments |
|---|---|---|
| 30s | Deadbugs | |
| 5-10 | Squat Sky Reaches | You can do these assisted. |
| 10+ | GMB Wrist Prep | Do as many reps as you want |
| 5-10 | Yuri’s Shoulder Band Warmup | Less good: Stick dislocates, can also be done with a tee-shirt |
| 10 | Arch Hangs | Add these after you reach Negative Pullups. Beginner attempts will look more like this |
| 30s | Support Hold | Add these after you reach Negative Dips. |
| 10 | Easier Squat progression | Add these after you reach Bulgarian Split Squats. |
| 10 | Easier Hinge progression | Add these after you reach Banded Nordic Curls. |
First pair: Pull-Ups & Squats
-Pull-Ups, rest 90sec, Negative Pistol Squats, rest 90sec
-Pull-Ups, rest 90sec, Squats, rest 90sec
-Pull-Ups, rest 90sec, Squats, rest 90sec
-Second pair Dips & Hinge
-Dips, rest 90sec, Hinge, rest 90sec
-Dips, rest 90sec, Hinge, rest 90sec
-Dips, rest 90sec, Hinge, rest 90sec
-Third pair: Rows & Push-ups
-Rows, rest 90sec, Push-ups, rest 90sec
-Rows, rest 90sec, Push-ups, rest 90sec
-Rows, rest 90sec, Push-ups, rest 90sec
-Core Triplet
-anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, rest 60sec
-anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, rest 60sec
-anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, 5ever/until next workout day
-hiit
- -11 sets -30 sec work -30 sec rest
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- warm up - Jump ropes -
- Jump Ropes -
- Pull-Ups -
- High Knees -
- ab workout -
- Scissor Lunges -
- Burpees -
- Squat Jumps -
- Dips -
- Tortoise hold -
- cool down - Jump ropes -