FULL BODY PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 4 Rounds
1-2 minutes REST in between rounds. 2-3 build up rounds to your working weight.
- Barbell or Trap Bar Deadlift x 10-12 (Banded/Medium+)
- Band-Resisted Squat Jumps x 15
MOVEMENT CIRCUIT – 6-8 Rounds
30 seconds of work / 30 seconds rest. Perform each exercise for 30 seconds followed by 30 seconds of rest. Rest 1-2 minutes after the completion of the last exercise in the round.
- Alternating Incline DB Chest Press (Medium+)
- Alternating Incline DB Fly (Medium)
- Close Grip Incline Push Up w/ Alternating Knee Tuck
- V-Ups
WARM UP
- 2-min Jump Rope
- Walkout Spider Lunge x 10 (5 each side)
- KB Good Mornings x 20
- Knee Hugger to Front Lunge x 10 (each side)
- Hip Circle to Back Lunge x 10 (each side)
- High Knees x :30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch 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.
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