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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
    • Labels:
    Location: Colorado Springs, CO 80919, USA

    Comments

    1. RyanNovember 4, 2024 at 6:33 AM

      1) 155#
      2) BW (185#)
      3a) 30#
      3b) 55#
      4a) 55#
      4b) BW (185#)

      ReplyDelete

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