Saturday, November 22, 2025

Hip openers
elevated pigeon each side 1 min
elevated lunge each side 1 min
couch stretch each side 1 min
Band side walks 20 steps each way
10 air squats *put band just above
knees
3 sets
5 empty bar squats
5 box step ups
5 burpees

Bench press
3x10 go heavy here
Single arm db bench
3x10/side

Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side

Active recovery day you might be sore from
yesterday
10 minute as many reps as possible
8 bench press @55%
16 calorie fan bike
rest 2 minutes-
10 minute as many reps as possible
20 calorie row
15 dips
rest 2 minutes-
10 minute as many reps as possible
10 dumbbell snatch 70#/50# dumbbell (alternating)
15 toes to bar