W1 / Day 2 💥

I hope you’re feeling good after day 1 of this new program! Here’s some thought behind the strategic programming in the programming: there are 7 functional movement patterns. Your goal should be to get strong through all patterns by utilizing compound lifts and mixing up bilateral/unilateral movements to increase overall strength as well as target the core. These first two days of the program start with 3 supersets targeting compound lifts in a 4 set format aiming to increase the weight each set as the reps decrease! THEN, we move into auxiliary supersets to end the workout as well as incorporate more core strength and stability. 👌🏼 Enjoy day 2 and push yourself! Warm Up — 5 min backwards walk High Intensity Engagement 1a. Row Machine — 2 x 250m 1b. Banded Palof Press — 2 x 20 each Legs / Core (Compound 1) 2a. Trap Bar Deadlift — 4 x 12/10/8/8 2b. High Plank KB Pull Through — 4 x 8 each Chest / Biceps (Compound 2) 3a. Bench Press — 4 x 12/10/8/8 3b. Machine ISO Preacher Curls — 4 x 12 each Lats / Triceps 4a. Assisted Pull Ups — 4 x 15/12/10/10 4b. Single Arm Tricep Extension — 4 x 12 each (squeeze for 2 sec.) Quads / Shoulders / Core 5a. Leg Extensions — 2 x 20 5b. Half Kneeling Arnold Press — 2 x 15 each Back / Core 6a. Beast Renegade Rows — 2 x 10 each 6b. Seated Row — 2 x 20