Weekly Work-Outs

“There is therefore now no condemnation to them which are in Christ Jesus, who walk not after the flesh, but after the Spirit.” Romans 8:1


Sunday, October 17, 2021

Let's do Bench!

3 Rounds:

- 10 Bulgarian Lunges/Split Squats, per leg

- 10 Rear Foot Elevated RDLs

3 Rounds:

- 15 Bent Over Rows

- 2 X 1-Leg Dragon Flags, per side (on the bench)

- 10 Hips down to Flag (on the bench) **I need to make a video for this one


Monday, October 18, 2021

Recovery Day: Body weight exercises and stretch


Tuesday, October 19, 2021

3 Rounds:

- 10 Slider Adductors, per side

- 14 Slider Leg Curls or 7 One-Leg Slider Leg Curls, per leg

3 Rounds:

- 15 Fire Hydrants, per leg

- 10 Banded Mountain Climbers (with/without band), per leg

Stretch

1 mile Easy Run


Wednesday, October 20, 2021

4 Rounds:

- Barbell Curls

- Barbell Shoulder Presses

4 Rounds:

- 5 Pull Ups

- 10 Close Hand Push Ups


Thursday, October 21, 2021

15 minutes:

- 10 Back Flies

- 10 Lateral Raises

- 10 Burpees

- 20 Arm Haulers


Friday, October 22, 2021

- Deadlifts X 10 (135), 10 (135), 10 (155), 4 (175), 2 (175)

- 2 X 1-Leg Dragon Flags, per side (on the bench)

- 10 Hips down to Flag (on the bench)


*If you engage in this activity, you do so voluntarily, assuming all risk of potential injury; so please be safe, abide by any health restrictions and ensure approval from your primary physician.*

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