Day 9
mattjd70
Posts: 106 Member
Warm Up
6x Sled Push down/back
(not sprint, slow, controlled, feel it work from ankle to glute and drive thru shoulder into sled, you choose weight)
5x 2 exercises after sled rep...same or mix it up
Any other specific prep you need.
If you missed aerobic yesterday, you could bang out some extra as your warm up.
Listen to your body!
Strength 2 Workout
DB incline press
Seated row (cable machine or plated loaded machines or 1 arm DB row)
Deadlift
Rev Lunge Machine (behind desk...face wall, put shoulders under pads, lift up, lunge back...this is an incredible exercise for single leg strength. Else, do single leg squats (1 leg behind you on bench...w/ or w/o wt.)
Or do your own strength routine
Finish
Core: planks (front, side), hip bridges/leg raised, wtd russian twist, etc
If you are eating on the clock (ie, breakfast, lunch, dinner)....eat light! High nutrient.
If you are fasting (or taking longer, more variable breaks between eating), go big! No fear.
Shock the body into mobilizing the fat!
Stay hydrated...it's the dry season!
6x Sled Push down/back
(not sprint, slow, controlled, feel it work from ankle to glute and drive thru shoulder into sled, you choose weight)
5x 2 exercises after sled rep...same or mix it up
Any other specific prep you need.
If you missed aerobic yesterday, you could bang out some extra as your warm up.
Listen to your body!
Strength 2 Workout
DB incline press
Seated row (cable machine or plated loaded machines or 1 arm DB row)
Deadlift
Rev Lunge Machine (behind desk...face wall, put shoulders under pads, lift up, lunge back...this is an incredible exercise for single leg strength. Else, do single leg squats (1 leg behind you on bench...w/ or w/o wt.)
Or do your own strength routine
Finish
Core: planks (front, side), hip bridges/leg raised, wtd russian twist, etc
If you are eating on the clock (ie, breakfast, lunch, dinner)....eat light! High nutrient.
If you are fasting (or taking longer, more variable breaks between eating), go big! No fear.
Shock the body into mobilizing the fat!
Stay hydrated...it's the dry season!
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