W6/D3

A. Warm-up x 2 Sets A1. High knees x 30 reps A2. Butt kickers x 30 reps A3. Jumping jacks x 30 reps A4. Plank shoulder taps x 10 reps A4. Lunge & reach x 5/side A5. Lying thoracic twists x 10 seconds/side B. 2 Sets B1. Barbell (or dumbbell) RDL x 10-12 reps *Rest 60-90 seconds between sets *Use the same weight as last week but try to add 1-2 reps C. 2 Sets C1. Barbell (or dumbbell) staggered stance RDL x 8 reps/leg *Rest 60-90 seconds between sets *reduce weight for these D. 4 Sets D1. Band-assisted (or regular) pull-up x 7-10 reps D2. Dips on bench (or rings/dip bar) x 9-16 reps *Rest 60 seconds between sets *Try to add some additional reps this week. E. 4 Sets E1. Dumbbell deficit curtsy lunge x 8/side *Rest 60-90 seconds between sets *If you don’t have anything to use for a deficit, just do regular but increase weight F. 4 Sets F1. Supinated barbell (or dumbbell) bent over rows x 10-12 reps *Rest 60 seconds between sets G. 4 Sets G1. Banded (or light dumbbell) bent over y-raise x 10 reps G2. Banded (or light dumbbell) bent over reverse fly x 10-15 reps G3. Seated concentration curl x 10 reps/side *Rest 45 seconds between sets H. 3 Sets H1. Pistol squat to bench (with or without dumbbell) x 10-12/leg *Rest 60 seconds between sets **If this is too difficult, stick with b-stance squats I. Optional abs I1. 3 Rounds - Zombie walks x 30 seconds - Lemon squeezers x 30 seconds - Crunching heel taps x 45 seconds - Hip lifts x 45 seconds *Rest 30 seconds