Grateful Gains

STRENGTH 

1. Dumbbell bench press

3-4 x 4-6

Rest 2 minutes

Suggested filler: Prone prisoner shoulder rotations x 5-10

2. Feet supported eccentric TRX chin-up

3 x 8-12

Rest 1 minute

3A. Push-up with lateral reach

3 x 8-10

3B. Single arm dumbbell wall row

3 x 8-10 RL

Rest 1 minute

4. Leanback kneeling alternating halos

2-3 x 10-12 

Rest 1 minute

IF TIME CARDIO FINISHER:

Perform each move for 30 seconds, then rest 10-15 seconds before moving on to the next move. Complete 3-5 rounds.

• Dumbbell push press
• Banded side shuffle R
• Walking plank
• Banded side shuffle L

Apple Bottom

STRENGTH

1. Dumbbell Romanian deadlift

3-4 x 4-8

Rest 2 minutes

Suggested filler: Half kneeling wall rainbow with rotation x 5-10 RL

2A. Suitcase reverse lunge

3 x 8-10 RL

2B. Feet elevated bodyweight hamstring bridge

3 x 10-12

Rest 60-90 seconds

3A. Banded single leg hip extension

2-3 x 10-15 RL

3B. Side plank hold with one foot on wall

2-3 x 5-6 breaths

Rest 30-60 seconds

IF TIME CARDIO FINISHER: 

Perform 12 reps each, 10 reps each, 8, 6, 4, 2. If time, burn out with a final set of 12.

• Step up with knee drive
• Drop squats

Not for the Pie

Cash In 1-2x:

• Foam roller wall squats x 10-15
• Foam roller bridge hold x 5-6 breaths

3 rounds:

• Split squat hold with single arm row x 8-10 RL
• Standing band chest fly x AMAP
• Side lunge to single arm lateral raise x 8-10 RL
• Tall kneeling band pull-apart x AMAP

Cash Out 1-2x:

• RKC plank x 20 second hold

Turkey Tabata

Perform each move for 20 seconds, resting for 10 seconds in between. Complete 3-4 rounds total, resting for 1 minute between rounds.

Triceps dips

Up and overs

Run the stairs

Kettlebell swings

Eccentric push-up

Your favorite cardio