Challenge: Listen to an inspirational podcast while you workout! Ed Mylett, Gary Vee, Grant Cardone, Ben Barker, etc!
I realize you probably don't absorb quite as much as you would if you were 100% focused on listening but this is a small change I've made this past year, that I think has made a big difference for me!
*5-7 minutes of lower body dynamic stretches
Deficit RDLs 6x4
*add weight each set
*form before weight
*build to a heavy set of 4
*increase weight from last week
*rest ~45-60 sec between sets
3 Sets:
12 B Stance RDLs (each Leg)
*performed as a superset
*control the descent on each rep
Tester Workout RETEST
5 Rounds for Time:
36 Toes Touches
*do 5 rounds of the 3 exercises as quickly as you can with proper form
*sub regular lunges for split jumps, if you need lower impact
*beat your time from week 1
3 sets:
:40-:60 sec Bicycle Crunches
Post Workout:
30-40 Back Extensions
*if your low back is feeling too fatigued you can substitute a bodyweight hip bridge
*5-7 min lower body stretches