W3/D1

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: this week increase intensity where noted or where you feel comfortable. You should be getting adjusted to the workouts so going closer to failure is OK, as long as form stays solid. B. 4 Sets B1. Barbell (or dumbbell) back squat x 12 reps @ RPE 8-9 *Rest 90 seconds between sets *Try to increase weight from last week, even if it’s just a little bit. C. 4 Sets C1. Dumbbell seated strict press x 10 reps C2. Dumbbell seated bicep curl x 10 reps *Rest 45 seconds between sets *Try to increase the weight from week 1 D. 4 Sets D1. Staggered stance RDL x 10-12/side *Rest 45 seconds between sets *Increase reps using the same weight from week 1 if possible. E. 4 Sets E1. Dumbbell pullover x 12 reps* *After last set, drop weight and perform a drop set of 10-15 reps *Rest 60 seconds between sets *Start at the weight you finished with last week and then increase a little if possible. F. Finisher F1. Incline (or regular) push-ups Accumulate 60-70 quality reps as quickly as possible. (Try to add reps from last week) *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. Break these into as many sets as needed. G. 4 Sets (optional calves) G1. Dumbbell calf raises on plates x 12-22 reps *Rest 60 seconds between sets