250106

Warmup

1) General Warmup (3-4 minutes)

• Jump Rope or Light Jog – 2 minutes
• World’s Greatest Stretch with Rotation – 4 reps per side
• Inchworm to Push-Up – 6 reps

2) Movement Prep (Specific to Workout)

• Bodyweight Bulgarian Split Squats – 5 reps per leg
• Push-Up Position Scapular Push-Ups – 8-10 reps
• Dead Hang from Pull-Up Bar – 5-6 reps

Full Body Strength

*Perform all movements in Part 1 and Part 2 at a 20X0 pace

**The "why" - Taking a slow and steady eccentric has produced some of the best gains I've experienced while also ensuring that I won't get lightheaded while performing the lift. 

1) 4 Sets

• 6-8 DB Rear Foot Elevated Split Squat R
• Rest :15
• 6-8 DB Rear Foot Elevated Split Squat L
• Rest :60
• 10-12 Push Ups
• Rest :60
• 6-8 Pull Ups
• Rest :60

2) 3 Sets

• 12-15 KB RDL
• Rest :30
• 12-15 Lateral Raises
• Rest :30
• :20 Stir the Pot
• Rest :30

Cooldown

1) Active Recovery (2-3 minutes)

• Cat-Cow Stretch – 6-8 cycles
• Child’s Pose with Side Stretch – 20 seconds per side

2) Static Stretching (4-5 minutes)

• Hip Flexor Stretch – 30 seconds per leg
• Hamstring Stretch (Seated or Standing) – 30 seconds per leg
• Chest Opener Stretch (Hands clasped behind back or doorway stretch) – 30 seconds
• Lateral Neck Stretch – 15 seconds per side
• Lat Stretch on Wall – 20-30 seconds per side