Strength & Conditioning:
50 Double Unders
15 Pull-Ups
15 Thrusters (95/65)
Booty Crew:
A.) EMOM 10 Min
8 Barbell Hip Thrusts with 3 pulses at the top or bottom of each rep
B.) EMOM 10 Min
12 Barbell Glute Bridges + 5-10 Pulses at the top (use the same weight as part A)
C.) 20 min AMRAP:
*Do both exercises on the same leg before switching
12-15e Double Deficit DB Split Squats
25 Banded Glute Kick Backs
**After finishing one leg do 10 Handstand Kick Ups before doing the other leg
D.) 20 min AMRAP:
*Do all exercises on the same leg before switching
10 Weighted Pistols
10 DB Step Downs
10 Unweighted Single Leg Hip Thrusts
**After you finish one leg do 5 HS Kick Ups
Sweat:
40min. EMOM: (8 Rounds)
Min. 1) 10 DB Push Press 50/35s
Min. 2) 15 American KB Swings 53/35lb.
Min. 3) 5 Burpees + 30 Double Unders
Min. 4) 20/15 Cals of Choice
Min. 5) Rest
The cals of choice can be either a rower, assault bike, or ski erg. However, today, I definitely want everyone shooting for that higher number of cals each round! That’s a pivotal part of today’s workout 🙂
Some of you advanced athletes may also do a 70/53lb. KB for the swings OR do 20 reps with the 53/35lb. If you wanna try 70/50s for the DB Push Press on minute 1, that’s another great option. I’d say to just shoot for an unbroken rep range between 8-10 reps each round on that.
Daily D:
8-10 DB Arnold Press (Right Arm)
Immediately into;
Max Effort DB Upright Rows (Right Arm)Repeat immediately on the left arm. Rest 60sec. Then repeat until you’ve done 3 sets on both arms.
20sec. of Double Unders
10sec. of RestImmediately into;8 Rounds: (4min.)
20sec. of DB Russian Twists (30/20lbs.)
10sec. of Rest
Immediately into;
8 Rounds: (4min.)
20sec. of Toes-To-Bar
10sec. of Rest
Full Body Aesthetics Day 5 Cycle 9:
Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page
Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page
Chest:
12-15 Incline Banded Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! I do love the bands though.
https://www.youtube.com/watch?v=8f7KXcOfzsI
Back:
10-12 Banded Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets
**Videos 1 and 3 in this link show great options for you.
**If you have access to a cable machine with a tricep rope, then use that for sure.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
Triceps:
10-12 DB Bilateral Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7EUiaRGShlI
Biceps:
8-10 Alternating DB Curls on each arm
– Hold the inside of the DB and turn at the top of each rep
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Wqk9SxtHm2U
Calves:
8 sets with NO REST between:
20sec. of Seated DB Calf Raises.
10sec. of Holding the last rep at the top
—
**Go LIGHT here on the weight as this is going to get hard. I also recommend doing between 10-15 reps in that 20sec. window. Anything more than that tends to get very hard to hang onto for the rest of the workout.
https://www.youtube.com/watch?v=WSOtYQLefI8
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The first day of this cycle starts on 2/8
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*DOUBLE PROGRESSION MODEL
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again. Then we add another 5%. With the unilateral movements that I chose for this cycle, I believe this is going to be the best format for results.
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NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”
Strict Press 6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.
*Use 30% LESS weight on the Press than the heaviest set you did over the past 7 weeks.