W4 / Day 3 ✅

We are continuing through this week 4 with more and more weight! For today and tomorrow’s workout, focus on increasing weight in the first sets for legs and then focus on quality reps at a consistent tempo for the “squeeze” sets — I say this because I do not expect you to squeeze as much as you increase that weight. Just aim for high quality, full range reps as shown in the demonstration videos! CRUSH IT, MY FRIEND! 👇🏼👇🏼👇🏼 ***Sticking to a lighter weight to control movements and squeeze Warm Up — 5 min. Backwards Incline Walk High Intensity Engagement 1a. Half Kneeling T Spine Sink & Reach — 2 x 8 each 1b. Assault Bike Sprints — 2 x 10 sec on/10 sec off (for 1 min) 1c. KB Snatch to Press — 2 x 10 each 1d. Ab Rollout — 2 x 15 Legs 2a. Heels Elevated Front Squat — 4 x 12/10/8/8 2b. Seated Hamstring Curl — 4 x 15 Chest / Back 3a. Alternating Incline DB Bench — 4 x 12/12/10/10 each 3b. MAG Grip Seated Row (squeeze for 2) — 4 x 12 Back / Shoulders 4a. Single Arm Cross Body Lat Pull (squeeze for 2) — 4 x 12 4b. Seated DB Strict Press — 4 x 12 Arms 5a. Dips — 3 x 12 5b. Wide Grip Barbell Curl — 3 x 15 5c. Straight Bar Overhead Extension (squeeze for 2 sec) — 3 x 15 5d. Light Alternating Hammer Curls — 3 x 12 each