W6/D2

A. Warm-up x 3 Sets A1. No push-up burpee x 5 reps A2. Standing twists x 10 reps A3. Bodyweight kang squat x 10 reps A4. Downdog to plank x 5 reps A5. Down dog foot pedal x 10 reps B. 4 Sets B1.Barbell (or dumbbell) Spoto bench press x 8 reps *Rest 60-90 seconds between sets *Try to increase weight from last week C. 1 Set C1. Close grip bench press x 15 reps *Drop weight and narrow your grip for this set D. 1 Sets D1. Barbell or dumbbell hip thrust with a 4 second pause on each rep x 8-10 reps *Rest 60-90 seconds between sets *Use a light weight for these and focus on the squeeze. E. 3 Sets E1. Barbell (or dumbbell) hip thrust x 12 reps *Go heavy this week. We’re taking out the pulse so you should be able to add quite a bit of weight F. 4 Sets F1. Dumbbell single arm bent over row x 10 reps/arm *Rest 60 seconds between sets *Try to increase weight from week 4 G. 4 Sets G1. Banded tricep pushdowns x 10-15 reps G2. Single arm banded (or dumbbell) leaning lateral raise x 10-15 reps/arm *Rest 45-60 seconds between sets H. 4 Sets H1. Gliding leg curl* x 8-15 reps *Rest 60 seconds between sets *If you don’t have this set up, stick with whichever leg curl variation you have been doing I. 3-4 sets (Optional core & glutes) I1. Hanging (or lying) leg raise x 10-15 reps I2. Standing fire hydrant with mini band x 15-20/side* *You can hold onto something for this for balance *Rest 30 seconds between sets