Week 4: Day 3
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Decline Bench Press— 4×1, 1×5
A2) Scapular Wall Slide— 5×8
B1) Chin-ups— 4×3
B2) Low Incline DB Fly— 4×8
C1) Chest-Supported Row – Pronated Grip— 3×12
C2) 1-arm DB Turkish Get-up— 3×4/side
D1) DB Bulgarian Split Squat from Deficit— 3×10/side
D2) Cable External Rotation at 90°— 3×12/side
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition within 1 hour.
- Eat real food!
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
If you cannot perform a Chin-up then use a band, box, or machine for assistance.
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