Upper Body Push, Core - Rotation, Horizontal Push, Vertical Push ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 26 November 2023

Daily Workout

Upper Body Push, Core

- Rotation, Horizontal Push, Vertical Push

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.
Manage
60-300s total
Manage

Jump Rope

60-300s total
Manage
10 reps total (0#)
☆ Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side) (100#)
☆ Hold the peak of each rep for 3s.
Manage
10 reps total (ea. side)
Hold the peak of each rep for 3s.
Manage
30-60s total

Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.
Manage
3 sets of 8-12 reps (0#)
☆ Hold the peak of each rep for 1s.
Manage

One-Hand Farmer's Carry

3 sets of 20-40s (ea. side) (70#)
Manage
3 sets of 20-40s holds
☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Or work through a full-body Yoga routine.
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total
Manage
Hold for 30-60s total (ea. side)
Manage
Hold for 300s total

Image Attribution

Terms of Use | Privacy

© 2022-2024 Graham Scanlon