Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/
LEG DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
- 10 Toe Touches
- 10 Torso Twists
- 10 Ankle Rotations
- 10 Hip Thrusts
- 10 Air Squats
2 Rounds
Static Warm Up: Hold Each Stretch for 10 seconds only
1 Rounds
Power Phase: No Tempo, Perform each rep explosively
- 9 Single Leg Assisted Squat Jumps, 30s rest x2 Rounds Use noticably less assitance
Main Phase: Tempo is 4s2s1s for each rep,
- 16 Single Leg Box Squats, 30s rest x2 Rounds Use noticably less assitance or add weight by holding something or wearing a backpack with weight in it.
- 24 McKenzie Exercises, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time!
- 16 Hamstring Curls THEN
- 16 Quad Sets, 30s rest x3 Rounds
Cool Down: Hold each for about 45 seconds
Repeat this workout in 48-72 hours for good frequency!
Post-Workout Nutrition:
You’ve burned approximately 328 calories with this workout, roughly 57g of carbs, 7 grams of fats and 8 grams of protein. Time to refuel!
UPPER DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
2 Rounds
Static Warm Up: Hold Each Stretch for 10 seconds only
2 Rounds
Power Phase: No Tempo, Perform each rep explosively, Superset to save time!
- 9 Dynamic Deficit Push Ups THEN Increase Height of Deficit
- 13 Reverse snow angels, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Superset to save time!
- 24 Narrow Push Ups THEN
- 24 Batwings(tempo may not apply), 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time!
- 24 Cuban Press THEN
- 24 Supermans, 30s rest x2 Rounds
Conditioning: Cycle
- 2 minute Warm Up Pace
- 10 minutes of work at a heart rate of about 144bpm
- 2 minute Cool Down Pace
Cool Down: Hold each for about 45 seconds
Repeat this workout in 48-72 hours for good frequency!
Post-Workout Nutrition:
You’ve burned approximately 559 calories with this workout, roughly 98g of carbs, 12 grams of fats and 14 grams of protein. Time to refuel!
CORE DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
- 10 Up Downs
- 10 Torso Twists
- 10 Toe Touches
- 10 Air Squats
- 10 Arm Swings
2 Rounds
Static Warm Up: Hold Each Stretch for 10 seconds only
- Upwards Dog Pose
- Downwards Dog Pose
- Child Pose
2 Rounds
Power Phase: No Tempo, Perform each rep explosively, Superset to save time!
- 13 V-Ups, THEN
- 13 Butterfly Sit Ups, 30s rest x2 Rounds
Main Phase: Tempo Does Not Apply Here
- 40 second Hollow Man Hold, 30s rest x2 Rounds
- 40 second Half Plank Hold, 30s rest x2 Rounds
Accessories: Tempo is generally slow and controlled for each rep, Superset to save time!
Conditioning: 8 Minute AMRAP (as many rounds as possible) Try for more rounds than before, notice you have even less time to complete AMRAP
- 15 Crunches
- 15 Split V-Ups
- 15 2-Count Russian Twists
- 15 Side Crunches Each Side
Cool Down: Hold each for about 45 seconds
- Upwards Dog Pose
- Downwards Dog Pose
- Child Pose
Repeat this workout in 48-72 hours for good frequency!
Post-Workout Nutrition:
You’ve burned approximately 452 calories with this workout, roughly 79g of carbs, 10 grams of fats and 11 grams of protein. Time to refuel!
Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/