12.22 Monday | Home

If you have heavy weights please see the Gym workouts. On the home side we will be working off a RPE (Rate of Perceived exertion). Which means you’ll need to work to failure with whatever weights you have available. That could be 10 reps or 30 reps. These workouts are a great baseline to build upon. LET’S GO!

Warm Up

bodyweight cardio WARM UP

5 Minutes

Break a sweat! Perform bodyweight movements of your choosing

LEG SWINGS

60 seconds Switch halfway

WALL FACING LEG SWING

60 seconds Switch halfway

DEEP SQUAT + HAMSTRING

30 seconds

CNS Prep Circuit 1 — 2X

Note- Perform exercises back to back. We are priming the body for heavy load. Repeat 2 rounds.

EQUIPMENT
KB/DB
MINIBAND

EXERCISES
8 reps CLEAN TO GOBLET HOLD MARCH
12 reps GOBLET SQUAT
16 reps MINIBAND TOUCHDOWN
30 seconds Rest. Repeat 2 rounds.

CLEAN TO GOBLET HOLD MARCH

8 reps
I’ll work with a 35-45lb KB

In the deadlift, maintain a soft bend in your knees, hips shifted back

GOBLET SQUAT

12 reps
I’ll work with the same 35-45lb DB

Slow controlled reps

MINIBAND TOUCHDOWN

16 reps

If reaching for the floor bothers your lower back keep your chest higher

Single Set 2 — 5X

Note- The reps here are 5-30 reps because you have to find your FAILURE LOAD and rep range. You’ve got 5 rounds here and I’d like the last 2 rounds to be as heavy as available. You’re working at a 90% RPE- (Rate of Perceived exertion).

EQUIPMENT
DUMBBELLS

EXERCISES
12-30 reps SUITCASE SQUATS
90 seconds Rest

suitcase SQUATs

12-30 reps Heavy Work to failure

Alternative- place a pair of DBs on your shoulders

Single Set 3 — 5X

Note- The reps here are12-30 reps. You’ve got to find a load that takes you to failure and your rep range will be dependent on that. You’ve got 5 rounds here and I’d like the last 2 rounds to be at your peak weight.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12-30 reps HIP THRUST
90 seconds Rest

HIP THRUST

12-30 reps Heavy, Build weight until unable

Working to failure. RPE- 90%

Superset 4 — 3X

Note- Perform exercises back to back with 90 seconds rest. Working at a moderate load after the 2 heavy blocks we just completed. You should still be extremely challenged. Adjust weight to ensure this.

EQUIPMENT
DUMBBELLS
ELEVATED SURFACE

EXERCISES
12 reps FRONT FOOT ELEVATED SPLIT LUNGE each leg
10-12 reps RDLs
90 seconds Rest

FRONT FOOT ELEVATED SPLIT LUNGE

12 reps each leg Moderate-Heavy

I’ll work with 30-35lb DBs

rdls

10-12 reps Moderate-Heavy
I’ll use a pair of 50lb DBs

Keep soft knee while you push your hips straight back

Optional Superset 5 — 3X

Note- Perform exercises back to back with little rest. Working at higher volume with litter load.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
6-Failure reps PISTOL SQUAT TO BENCH
12-Failure reps CALF RAISE WEIGHTED
Little to no rest. Repeat 3 rounds

pistol squAT TO BENCH

6-Failure reps

Modify by putting both feet on the ground to press to standing

CALF RAISE

12-Failure reps

Option to use a weighted machine if your gym has one

Cooldown

standing cross hamstring

60 seconds Alt legs

runners lunge flow