P1 - Day 3
PHASE 1 - Muscular Anabolic Training
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31m
ROUNDS 1 & 3 (SINGLE DUMBBELL BI-LATERAL)
ROUNDS 2 & 4 ( BOTH DUMBBELLS)
1. Clean & Press 10 reps
2. Reverse Lunges 10 reps
3. Back Rows 10 reps
5. Racked Squats 10 reps
6. Chest Press 10 reps
7. Weighted Leg Raises 10 reps
Up Next in PHASE 1 - Muscular Anabolic Training
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Day 4 - Mobility & Recovery Flow #2
PERFORM 1 ROUND:
1. Inch Worms
2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
3. Childs Pose
4. Thoracic Openers
5. Bear Swims
6. Supine Rotations (Windshield Wipers)
7. Glute Stretch (Push ➡️ Pull)
8. Knee Drops
9. Nerve Floss ➡️ Hamstring Stretch
10. Open Books
11. Lunge with Side Stretch
12... -
P1 - Day 5
30/30 LADDER WORKOUT
Each round, 30 seconds of work is added with a 30 seconds of rest between rounds. Working up a 5 minute round!
1. Body Weight Lunges
2. Cross Body Mountain Climbers
3. ChestPress
4. V-Ups
5. Dumbbell Squats
6. Plank Shoulder Taps
7. Dumbbell Back Rows/Shrugs
8. F...
