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 row — 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) One-arm Dumbbell Shoulder Press — 3 sets of 8 reps each arm. Hard effort. Rest about 2 minutes.
How: Stand tall with one dumbbell at your shoulder. Press it overhead, then lower with control. Do not lean to the side.
Form cue: Ribs stay down.
2) Chest-Supported Dumbbell Row — 3 sets of 8 to 10 reps. Hard effort. Rest about 1.5 minutes.
How: Lie chest-down on an inclined bench, row the dumbbells to your ribs, lower slowly.
Form cue: Easy on your lower back the day after deadlifts.
3) Incline Dumbbell Press — 3 sets of 8 to 10 reps. Hard effort. Rest about 1.5 minutes.
How: Bench set to about 30 degrees. Lower the dumbbells to your upper chest, press up.
How: Stand tall with one dumbbell at your shoulder. Press it overhead, then lower with control. Do not lean to the side.
Form cue: Ribs stay down.
2) Chest-Supported Dumbbell Row — 3 sets of 8 to 10 reps. Hard effort. Rest about 1.5 minutes.
How: Lie chest-down on an inclined bench, row the dumbbells to your ribs, lower slowly.
Form cue: Easy on your lower back the day after deadlifts.
3) Incline Dumbbell Press — 3 sets of 8 to 10 reps. Hard effort. Rest about 1.5 minutes.
How: Bench set to about 30 degrees. Lower the dumbbells to your upper chest, press up.
Skill
Today's focus: press with your ribs down and squeeze your upper back on every row. Main lift: One-arm Dumbbell Shoulder Press.
Metcon
Finisher — about 8 minutes. Do A then B back-to-back, rest 1 minute, repeat.
A) Band Face Pull — 2 sets of 15 reps. Hard effort.
How: Band anchored at face height. Pull it toward your face with your elbows high, squeeze the back of your shoulders.
B) Dumbbell Curl — 2 sets of 10 reps. Nearly to failure.
How: Curl the weight to your shoulders without swinging, lower slowly.
A) Band Face Pull — 2 sets of 15 reps. Hard effort.
How: Band anchored at face height. Pull it toward your face with your elbows high, squeeze the back of your shoulders.
B) Dumbbell Curl — 2 sets of 10 reps. Nearly to failure.
How: Curl the weight to your shoulders without swinging, lower slowly.
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 42 minutes.
Build week 2 of 3. Same goal as last week, a harder variation. Add a little weight only if last week was clean.
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.
Build week 2 of 3. Same goal as last week, a harder variation. Add a little weight only if last week was clean.
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.