W7/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 B. 4 Sets B1. Barbell (or dumbbell) back squat 1 x 10 @ RPE 6 (should feel pretty easy) 1 x 10 @ RPE 8 (pretty challenging 1 x 10 @ RPE 9 (should feel very challenging) 1 x max reps @ same weight as the prior set. Shoot for 10+. Go all the way to failure- really push yourself! *Rest 90 seconds between sets C. 5 Sets C1. Barbell (or dumbbell*) strict press x 6-8 reps C2. Single arm alternating dumbbell bicep curls x 20 reps *Rest 45 seconds between sets *If you cannot lift a barbell for 8 reps with good form, then stick with dumbbells, you should be increasing weight from last week D. 4 Sets D1. Mini band dumbbell staggered stance RDL x 10-15/side *Rest 45 seconds between sets **If you don’t have a mini band, you can perform with only dumbbell E. 4 Sets E1. Dumbbell pullover 1 x 15 1 x 12 1 x 12 drop 10* 1 x 10 drop 10* *Rest 45-60 seconds between sets *After the set, immediately drop weight and do another 10 reps F. 4 Sets F1. Plyo push-ups x max reps *Rest 60 seconds between sets *You can do clapping push-ups if you’re comfortable; you can also modify by using an incline G. 4 Sets (optional calves) G1. Dumbbell calf raises on plates x 12-20 reps *Perform drop set after last two sets *Rest 60 seconds between sets