Week 7: Day 1
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Conditioning:
Super Set Training– 60-90s sec rest when finished w/ pairings.
A1) Front Squat— 4×6
A2) Hand Switch w/ Push-up— 4×6/side
B1) DB Push Press— 3×8
B2) 1-arm DB Row— 4×8/side
C1) 2-arm DB Bulgarian Split Squat–3×8/side
C2) 1-leg DB RDL— 3×6/side
D1) Side-Lying External Rotation – Arm Propped at 30° Abduction— 3×12/side
D2) Side-Lying Bridge— 3x30s/side
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Use Clean Grip for Front Squat if possible.
If you cannot perform a conventional Push-up then use your knees for assistance.
