6.8 Monday | Gym

Today we PUSH, quads, shoulders and triceps. I love splits like this it really allows up to hit both areas of the body hard with enough recovery between.

Warm Up

CARDIO WARM UP

5 Minutes

INCHWORM

30 seconds

Hold plank for an extra count

ALT. RUNNERS LUNGE

30 seconds Alt. legs

ARM SWINGS

30 seconds Alt. top arm

Superset 1 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Repeat 4 rounds.

EQUIPMENT
BOX/BENCH
BARBELL
DUMBBELL

EXERCISES
10 reps BOX SQUAT
12 reps SINGLE ARM HANG SNATCH left arm
12 reps SINGLE ARM HANG SNATCH right arm
60 seconds Rest

box squat

10 reps Moderate-Heavy

Box height should be knee height (video is too low). Sit down fully before pressing to standing

HACK SQUAT MACHINE

12 reps Heavy Build each round

I like to keep my focus on getting deep into the squat, feet middle of the board

Superset 2 — 3X

Note- Perform movements back to back, 60 seconds rest between rounds. Repeat 3 rounds.

EQUIPMENT
SEAT/BENCH
DUMBBELLS

EXERCISES
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT opposite hand Right side
8-12 reps UNEVEN BULGARIAN SPLIT SQUAT opposite hand Left side
12-15 reps SEATED LATERAL RAISE
60 seconds Rest

uneven bulgarian split squat opposite hand

8-12 reps heavy as able

I’ll work around a 50lb DB.

SEATED LATERAL RAISE

12-15 reps Light- Moderate

Maintain a soft bend in your elbows as you raise to shoulder height

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
CABLE
MAT
DUMBBELLS

EXERCISES
10-12 reps UNDERHAND TRICEP EXT.
20 reps DUMBBELL FLOOR BRIDGE
30 seconds Rest

TRICEP PUSHDOWN SHORT BAR

10-12 reps
Moderate-Heavy load

Press down to full extension before slowly reversing

DUMBBELL FLOOR BRIDGE

20 reps SLOWLY

At the top of the bridge, your knees should at a 90-degree angle. If your feet are too far, you'll feel more hamstrings than glutes

Superset 4 — 3X

Note- Perform exercises back to back. NO rest between rounds.

EQUIPMENT
DUMBBELLS
BENCH/ELEVATED SURFACE

EXERCISES
60 seconds WALKING LUNGES
60 seconds FEET ELEVATED PLANK HOLD
30 seconds Rest

walking lunges

60 seconds

Moderate load. Working at higher volume

feet elevated plank hold

60 seconds

Think about scooping up through your spine and belly button. Shoulders over wrists.

Cooldown

RUNNERS LUNGE

30 seconds Alt legs

SHOULDER STRETCH WITH FORWARD FOLD