Summer Strong

Workout Overviews

Total Body Lift A

More Pecs on Deck

STRENGTH

1. Eccentric DB bench press

3-4 x 4-6

Rest 2 minutes

2A. Front 1.5 DB squat

3 x 6-8 

2B. Pallof press

2-3 x 8-10 RL

Rest 30 seconds

3A. Single arm bent over 3 point DB row with pause

3 x 6-8 RL

3B. Offset DB lateral step up to side lunge

3 x 8-10 RL

Rest 30-60 seconds

4. TRX triceps overhead extension

2-3 x 10-12

Rest 60 seconds

IF TIME FINISHER: TRIS AND FLYS

Perform 8-10 triceps push-ups, then do as many band chest flys as you can until burnout. Rest for 30-60 seconds, then repeat. Complete 3-5 rounds.

● Triceps push-ups x8-10

● Standing band chest fly xAMAP

Total Body Lift B

Back Again

STRENGTH

1. Eccentric pull-up

 3-4 x 6-10

Rest 2 minutes

2A. DB pause hip thrust

3 x 8-12

2B. Stability ball roll out

2-3 x 8-12

Rest 30-60 seconds

3A. Bent over underhand DB row

3 x 8-10

3B. DB walking pulse lunge

3 x 8-10 RL

Rest 30-60 seconds

4. DB good morning

2-3 x 10-12

Rest 60 seconds

5. Eccentric TRX biceps curl

2-3 x 10-12 RL

Rest 60 seconds

IF TIME FINISHER: UPS AND DOWNS

Perform 8-10 push-up to renegade rows, then do as many band pull-downs as you can until burnout. Rest for 30-60 seconds, then repeat. Complete 3-5 rounds.

● Push-up to renegade row

x6-8

● Standing straight arm band pull-down xAMAP

Total Body Lift C

Cap Continuation

STRENGTH

1. Hollow body hold with band pull-down

2-3 x 10-12

Rest 30-60 seconds

2. Eccentric Romanian DB deadlift

3-4 x 4-6

Rest 2 minutes

3A. DB eccentric overhead press

3 x 6-8

3B. Foot elevated single leg glute bridge

3 x 8-10 RL

Rest 30 seconds

4. Single arm DB floor press

3 x 6-10 RL

4B. Face pulls with pause 

3 x 10-12

Rest 60 seconds

IF TIME FINISHER: CAP COMPLEX

Perform as a complex without putting the weights down in between. Select a load that you can use for all exercises. Rest 1 minute in between sets. Complete 3-4 rounds.

● Upright row x6-8

● Front raise x6-8

●Rear fly x6-8

Weekend Warrior

Minute Madness

Cash In 2-3x

Band bow and arrow

x10 RL

Farmer’s carry

20-25 paces FB

EMOM 4x

Offset KB squat to single arm overhead KB press R

x8-10

Offset KB squat to single arm overhead press L

x8-10

Dead stop KB swings

x10-15

Push-up to KB taps

x6-8

Rest in remaining minute or as needed

Cash out 3-5 minutes

Offset KB forward lunge to single arm KB row

5 RL on repeat

Rest as needed 

Bonus Cardio

Double Ladders

1A. Pull-up variation of choice

1B. Push-up variation of choice

Decreasing ladder 10, 8, 6, 4, 2

Rest as needed

2. Burpees

1 minute AMAP

3A. Squat to hinge

3B. Step up with hop

Decreasing ladder 10, 8, 6, 4, 2

Rest as needed

4. Burpees

1 minute AMAP

Rest as needed                    

Bonus Core

Slammer                                      

1A. Medicine ball slams

1B. Slow mountain climbers     

 5-10 minutes 30:10

Rest as needed                

Additional Resources

  
                                                                                                                                                                                          

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