Damascus W1D1

Warmup

• 2 mins cardio (Bike or Jump Rope)

• Dynamic stretches:

• Leg Swings (front-to-back, side-to-side) – 10 each leg
• Bodyweight Squats – 2 sets of 10 reps
• Hip Circles – 30 seconds each side

• Activation: 

• Glute Bridges – 2 sets of 10 reps

Strength and Accessory Work

Part 1 (Main Lift #1) - Back Squat

• 5 Sets x 5 reps at RPE 7. 20X1
• Rest 2:00

Part 2 (Main Lift #2) - Weighted Pull Up

• 5 sets x 5 reps at RPE 7. 20X1
• Rest 2:00

Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified.

• 3 sets

• 8-12 Overhead Dumbbell Press @ 20X1
• Rest 30 seconds
• 8/s Single Leg RDL @ 20X1
• Rest 1:00

Part 4 (Finisher)

• 3 sets

• 8-12 Barbell Curls @ 20X1
• Rest 30 seconds
• 10 Hanging Knees-to-Elbows (strict)
• Rest 1:00

Cooldown

• Stretching:

• Hamstring Stretch – 1 minute each side
• Quad Stretch – 1 minute each side
• Hip Flexor Stretch – 1 minute each side

• Foam Rolling: 

• Hamstrings, glutes, quads – 2 mins each