Hypertrophy Day - Full Body/ Functional - Deload
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
Mobility/ Core Work
Superset 1
1: Goblet Squat HOLD - 3x5 (20 seconds at bottom)
1: Bird Dogs - 3x12
Superset 2
2: Dumbbell Renegade Rows 3x10
2: Dead Bugs 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.