September and October 2022: Intensity Slam
Strength Workouts
Upper Body
Taken Aback
STRENGTHÂ
1A. Incline bench press
3 x 8-10
1B. TRX inverted row
3 x 10-12
Rest 1-2 minutes
2A. Half kneeling single arm overhead press
3 x 8-10 RL
2B. TRX rear fly
3 x 10-12
Rest 1-2 minutes
3. Side plan with single arm shoulder raise
2 x 8-10 RL
Rest 30 seconds
CONDITIONING FINISHER
Decreasing rep chain for time, 10-8-6-4-2. Rest as needed.
- Dumbell push press (neutral grip)
- Hopback > push-up > renegade row RL
- High knees (always 20 seconds)
Total Body
Fall in Line
STRENGTH
1A. Suitcase deadlift
3 x 8-10
1B. Single arm floor press
3 x 8-10 RL
Rest 1 minute
2A. Single leg sit to stand
3 x 6-10 RL
2B. Pull-over from isometric bridge
3 x 8-10
Rest 1 minute
3. Iron angels
2 x 8-12
Rest 1 minute
CONDITIONING FINISHER
EMOM 4-5 rounds. Complete the reps as prescribed at the top of each minute, then rest for the remainder of each minute.
- Minute 1: KB or DB swings x 15-20
- Minute 2: KB or DB squat to press 10-12
- Minute 3: Skater hops x 10-15 RL
Lower Body
Rear View
STRENGTH
1. Eccentric 1.5 heels elevated goblet squat
3 x 8-10
Rest 1-2 minutes
2A. Dumbbell hip thrust
3 x 10-15
2B. Kickstand deadlift to side lunge
3 x 6-10 RL
Rest 1-2 minutes
3. Side plank clamshells
2 x 8-12 RL
Rest 30 seconds
CONDITIONING FINISHER
10 minutes AMRAP; rest as needed.
- Surrender squat to calf raise x 6 RL
- 1-rack rotating reverse lunge to knee raise x 8 RL
- Up and overs x 10 RL
Bonus Core
Apple Core
STRENGTH
1A. Elevated plank row to triceps kickback
2-3 x 8-10 RL
1B. Dead bug marches
2-3 x8-10 RL
Rest 1 minute
2A. Sitback to press outs
2-3 x 8-10
2B. Supine feet banded out and ins
2-3 x 8-10
Rest 1 minute
3A. Pallof press with rotation
2 x 8-10 RL
3B. Band pull-apart from isometric bridge
2-3 x 8-10
Rest 1 minute
Don’t Skip Me Warm-ups
Upper Body Warm-Up
Bodyweight + Band Workout Primer
Wall supported connection breaths x 5 breaths
Wall snow angels x 5-10
All angle banded pulls x 30 seconds
Alternating band rows x 10 RL
Band external rotations x 10
Lower Body Warm-Up
Little Loosey Goosey
Seated connection breaths x 5-10 breaths
90 90 hip switches with forward leans x 5-10 RL
Quadruped pelvic rocks x 5-10
Quadruped hip circles x 5-10 RL
Quadruped wrist rocks to downward dog x 5-10
Ankle stretch alternating squats x 3-5 RL
Full Body Warm-Up
Mobility Must Haves
Roll down to upper back extension x 5
Hip flexor stretch with reach to hip circle x 3-5 RL
Standing hamstring reaches x 5
Upper back rotation with pelvic stability x 5 RL
Alternating lateral lunge with reaches x 5 RL