W1/D1

Welcome to the limited equipment version of Express Lift! This version is designed for those who are working with a home gym or warehouse-style gym. You will need access to a variety of free weights (barbell or dumbbell), a pull-up bar, and bands. A. Warm-up x 2 sets A1. Leg swings x 10/leg A2. Hip CARs x 5 reps each direction, each leg A3. Cat/Cow x 10 reps A4. Reverse snow angel x 5 reps A5. Scap push-ups x 10 reps A6. Active hang from pull-up bar x 10 seconds Note: For today’s workout, choose weights that are moderately challenging, ~RPE 7-8 (weight that feels like a 7/10 difficulty). You don’t need to go to failure today. We’re just getting started so give yourself some room to grow over the coming weeks. ALso note that because today is lower volume, this workout might be shorter than the rest of the workouts in the coming weeks. B. 4 Sets B1. Barbell (or dumbbell) back squat 1 x 20 reps with very light weight (or empty barbell) 3 x 15 reps at RPE 7-8* *Rest 90 seconds between sets *Choose a weight that feels like a 7/10 difficulty for all 3 sets C. 3 Sets C1. Seated dumbbell strict press x 12 reps C2. Seated dumbbell bicep curl x 12 reps *Rest 45 seconds between sets D. 3 Sets D1. Dumbbell staggered stance RDL x 10/side *Rest 45 seconds between sets E. 3 Sets E1. Dumbbell pullover (on bench or floor) x 15 reps *Rest 45-60 seconds between sets F. Finisher F1. Incline (or regular) push-ups Accumulate 50 quality reps as quickly as possible. *If you cannot do 8 quality regular push-ups unbroken, then do these at an incline. Make sure your chest touches the ground (or incline surface) on every rep. To make it easier, increase the incline (or you can also perform on your knees with an incline). Break these into as many sets as needed. G. 3 Sets (optional calves) G1. Dumbbell calf raises on plates x 10-20 reps *Rest 60 seconds between sets **If you don’t have plates, just do these on the ground