FULL BODY – PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 6 Rounds
Light-Moderate Weight on both exercises. Rest 60-90 seconds between rounds.
- Hang Clean to Overhead Press x 8 (DB or BB)
- Band Lateral Shoulder Raises x 10 (each side)
MOVEMENT CIRCUIT #1 – 4 Rounds
- 15c Ride
- ISO Lunge Single Arm Bottoms Up Shoulder Press x 10 (each side)
- DB Prone Rear Delt Raise
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
- Loaded Dead Bug
- High Plank Step Through & Hip Flexor Stretch
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
