Allergic to Excuses
20 vertical abduction R-L https://youtu.be/EB1wGv8MZN8
8 leg curls butterfly 1-3 https://youtu.be/owJ1hgcqgrI
12-15 band dumbell bench combo
3x
10 squats heavy as possible
the immediately do
20 jump lunges
recover repeat
3x
15 band leg curls
15 RDL
3x
walking lunges
12 band glute raise on bench
2x
Save me
wall sit
25 leg ext on landmine (set bench perpendicular to landmine add weight feet are under bar squeezing weight )
3x
Workout 2
8-12 Pullups
8-12 Squats
12-15 incline bench reverse fly
3x
inverted row till failure
Wall sit hold till failure
1x
14 bench press ( add a block at 7 reps attempt @ 75% )
8-12 RDL
3x
pushups to failure
BAND leg curl to failure
1x
40 behind neck pullups https://www.youtube.com/watch?v=ML1wvZyWFvM
20 bench leg lifts every rest period
split
50 drag curls
100 slide shrugs https://www.youtube.com/watch?v=6tYjK3GW7yk
A. rower reverse grip
B. band lateral R-L black/purple (explode out slow step in)
C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs
D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)
2x
15 sec side plank raise R
15 sec hold R
15 sec side plank raise L
15 sec hold L
2x
90 sec W/ 15R
A. rower reverse grip
B. band lateral R-L black/purple (explode out slow step in)
C. spin tread climber ( seated mid tension sea saw press) 3/10 lbs
D. shuttle run – bag push https://youtu.be/_bA0MtcG8gg (bag against the wall)
1x
30 sec side crunches R
L
60W/ 15 R
A. rower lateral lunge R-L https://youtu.be/y85J7_kiplE
B. band twist R-L red/ black
C. bosu lunge blaster R-L https://www.youtube.com/watch?v=uGxlGhKGlIc
D. bag kicks R-L https://youtu.be/_7qutZ2WgZo
2x
20 /10 beat clock med ball slams – run full length of turf and back
3x
stretch