WEEK #5 OVERVIEW

Four weeks down and just two to go! This week we are switching gears. In your workout overview and trackers, you will see we are decreasing our reps and increasing our weight. As you increase weight each lift may be a little different. A good place to start is to consider making a 10lb jump for your lower body-focused movements, and a 2.5-5lb jump for the upper body.

Limited on weights? Make whatever you increase you can, for as many reps as you can. The lower the weight to finish your set. The same technique applies if you increase your weight and cannot complete the set. Just make a note of how many reps you did at each weight and we’ll use that as our guide next week.

Have fun lifting heavy!

Workout #1

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x4

    Front Squat x12 ᐅ

    3 pt Row x12 each side ᐅ

  • Repeat x3

    Side Lunge x12 each side ᐅ

    Side Plank Switch x12 each side ᐅ

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Plank up-downs ᐅ

    Deadbug ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

Workout #2

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x4

    Push up x? ᐅ

    Bicep Curl x12 ᐅ

  • Repeat x3

    Half Kneeling SA Shoulder Press x12 each side ᐅ

    Split Squat x12 each side ᐅ

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Lateral Quad Walk ᐅ

    Leg Lowers ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

Workout #3

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x4

    Deadlift x12 ᐅ

    Lat Pull over x12 ᐅ

  • Repeat x3

    Single-Leg Glute Bridge x12 each side ᐅ

    Single-Leg RDL x12 each side ᐅ

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Floor Press ᐅ

    Skull Crusher ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

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