Summer Strong

Workout Overviews

Total Body Lift A

Pecs on Deck

STRENGTH

1. Eccentric DB bench press

3-4 x 6-8

Rest 2 minutes

2A. Front DB squat

3 x 6-8 

2B. Band high to low chop

2-3 x 8-10 RL

Rest 30 seconds

3A. Single arm bent over 3 point DB row

3 x 8-10 RL

3B. Offset DB lateral step up

3 x 8-10 RL

Rest 30 seconds

4. DB chest fly to pull-over

2-3 x 8-10 each

Rest 60 seconds

IF TIME FINISHER: TORTUROUS TRICEPS

Perform 10 reps of each, then 8 of each, and continue in a decreasing rep pattern for 6,4,2. That’s one set. Do 2-3 total, resting on minute in between sets

● Plate or DB squeeze press OR triceps push-ups

● DB skullcrushers

Total Body Lift B

Think Back

STRENGTH

1. Eccentric pull-up

 3-4 x 5-6

Rest 2 minutes

2A. DB pause hip thrust

3 x 6-8

2B. Body saw

2-3 x 8-10

Rest 30-60 seconds

3A. Sumo bent over DB row

3 x 8-10

3B. DB walking lunge

3 x 8-10 RL

Rest 30-60 seconds

4. TRX Y raise

2-3 x 10-12

Rest 60 seconds

5. Leaning Db lateral raise

2-3 x 10-12 RL

Rest 60 seconds

IF TIME FINISHER: BOISTEROUS BICEPS

Perform 1 half rep curl + hold 5 seconds, then do 5 full curls. Continue in a decreasing rep pattern for 4,3,2,1. Do 3 rounds total, rest 1 minute in between sets.

● Half rep biceps curl + isometric hold

● Full rep biceps curls

Total Body Lift C

Cap it Off

STRENGTH

1. Hollow body hold with band pull-down

2-3 x 8-10

Rest 30-60 seconds

2. Eccentric Romanian DB deadlift

3-4 x 6-8

Rest 2 minutes

3A. DB overhead press

3 x 6-8

3B. Single leg glute bridge

3 x 8-10 RL

Rest 30 seconds

4. 1.5 rep push-up

3 x 6-10

4B. Face pulls

3 x 10-12

Rest 60 seconds

5. Iron angels

2 x 10-12

Rest 60 seconds

IF TIME FINISHER: SHAKY SHOULDERS

Perform 3 rounds for time, rest as needed

● Front plate raise OR single DB front raise x 8-10

● Side plank with lateral DB raise x 8-10 RL

●Plank pass x 8-10 RL

Weekend Warrior

Fired Up

Cash In 2-3x

Band pull-apart

x10-15

Farmer’s carry

15-20 paces FB

3-5 rounds OR 10 minutes AMRAP

Sumo squat to alternating halo

x10-12

Hopback to hammer curl

x8-10

Row to kickback

x6-8

Cash out

Push up

AMRAP in 1 minute

Rest as needed 

Bonus Cardio

Double Down

8-10 minutes

30 seconds each move

1A. Step up with hop R

1B. Step up with hop L

1C. Triceps dips

1D. Sit throughs

Rest as needed

8-10 minutes

30 seconds each move

2A. Squat to side leg lift R

2B. Squat to side leg lift L

2C. Plank shoulder tap

2D. Reverse tabletop pull throughs   

Rest as needed                     

Bonus Core

  Oh Obliques                                       

1A. Half kneeling pallof press

3 x 8-10 RL

1B. Waiter’s carry     

 3 x 15 paces forward and back RL  

 Rest 30 seconds                 

Additional Resources

  
                                                                                                                                                                                          

Pop Up Events

Stay tuned for all of July’s Summer Strong pop up events!