1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
1:00 Machine
6 Alternating Dumbbell Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)
2. Workout Prep
2 sets:
4 Dumbbell Bench Press (build-in weight)
4 Ring Rows
4 GHD’s
Cookeville Slice
Freedom (RX’d)
3 rounds
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
(KG conv: 22.5s/15s)
Independence
3 rounds
30 Dumbbell Bench Press (35s/25s) (Or Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
20 GHD’s + 6in Riser (Or V-Ups)
(KG conv: 15s/10s)
Liberty
3 rounds
20 Bar Push Ups
20 Ring Rows (or Bent Over Dumbbell Rows)
20 Alternating V-Ups
- Target time: 11-13 minutes
- Time cap: 18 minutes
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets of 10 reps @ – RPE 6/10
*Rest 1:00-1:30 b/t sets
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets