Warm Up
About 5 minutes. Do each once:
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
1) Banded Ankle Rocks — 10 each side. Easy effort.
How: Loop a band around your ankle, anchored low in front. Keep your foot flat and push your knee forward over your toes.
2) Lying Hamstring Kicks — 10 each leg. Easy effort.
How: Lie on your back, band or towel around one foot, keep the leg straight, pull it toward you, hold 1 second.
3) Cat-Cow — 10 slow reps. Easy effort.
How: On hands and knees, round your back up, then let it sag.
4) Band Pull-Aparts — 15 reps. Easy effort.
How: Arms straight in front, pull the band apart until it touches your chest.
5) Two light sets of today's first lift — about half your working weight for 6 reps, then about three-quarters for 4 reps. Easy effort.
How: Move smooth. These are warm-ups, not work sets.
Conditioning
1) Easy bike — 8 to 12 minutes. Easy effort.
How: No sprints. Skip it if the main lifts felt heavy.
How: No sprints. Skip it if the main lifts felt heavy.
Strength
1) Seated Dumbbell Shoulder Press — 2 sets of 6 to 8 reps. Easy effort. Rest about 2 minutes.
How: Sit upright, dumbbells at shoulder height, press overhead, lower to ear level.
2) T-Bar Row — 2 sets of 8 to 10 reps. Easy effort. Rest about 1.5 minutes.
How: Straddle the bar, chest up. Pull the handle to your stomach, squeeze your upper back, lower slowly.
3) Dips — 2 sets of 8 to 10 reps. Easy effort. Rest about 1.5 minutes.
How: On parallel bars, lower until your upper arms are about parallel to the floor, press up. Add a dumbbell between your feet when bodyweight reps get easy. Lean a little forward for chest, stay tall for triceps. No bars: feet-elevated push-ups.
How: Sit upright, dumbbells at shoulder height, press overhead, lower to ear level.
2) T-Bar Row — 2 sets of 8 to 10 reps. Easy effort. Rest about 1.5 minutes.
How: Straddle the bar, chest up. Pull the handle to your stomach, squeeze your upper back, lower slowly.
3) Dips — 2 sets of 8 to 10 reps. Easy effort. Rest about 1.5 minutes.
How: On parallel bars, lower until your upper arms are about parallel to the floor, press up. Add a dumbbell between your feet when bodyweight reps get easy. Lean a little forward for chest, stay tall for triceps. No bars: feet-elevated push-ups.
Skill
Today's focus: press with your ribs down and squeeze your upper back on every row. Main lift: Seated Dumbbell Shoulder Press.
Cool Down
1) Kneeling Hip-Flexor Stretch — 30 seconds each side. Easy effort.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
How: Kneel on one knee, push your hips forward gently.
2) Doorway Chest Stretch — 30 seconds. Easy effort.
How: Forearms on the door frame, lean through.
Notes
Today: Upper (press + row + chest). About 32 minutes.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Deload week: same exercises as last week, fewer sets, easy effort. The goal is to feel fresh by Monday.
Effort guide: 'Hard effort' means stop the set when you could do about 2 more good reps. 'Easy effort' means stop with 4 or more left.
Deload week: same exercises as last week, fewer sets, easy effort. The goal is to feel fresh by Monday.