Hypertrophy Day - Full Body/ Functional

Warm Up

General Warm Up - 5 Minutes of cardio machine work

Dynamic Movement
2 sets
- Standing Arm Circles 10/10 (wider with each repetition)
- Torso Rotations 10/10
- Jumping Jacks 20
- Air Squats 15
- Push Up 10

Hypertrophy Work

Superset 1
1: Landmine Press 4x12
1: Hanging Leg Raises 4x10

Superset 2
2: Alternating Dumbbell Hang Snatch 3x12
2: Push Up 3x10

Superset 3
3: Single-Arm Dumbbell Bent Over Row 3x10
3: Single-Arm Dumbbell Upright Row 3x12

Cool Down

Stretch anything that feels tight! Don’t forget to foam roll! Target those parts so we can prevent as much soreness as possible and we can strive for the best recovery possible.