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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


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