This Week’s Workouts

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 Ostrich Walks
• 10 Soldier March
• 10 High Knees
• 10 Butt Kicks
• 10 Half Jacks
• 10 Air Squats

1 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

• Standing Quad Stretch
• Standing Hamstring Stretch
• Figure 4
• Calf Stretch
• Butterfly Stretch

1 Rounds

Power Phase: No Tempo, Perform each rep explosively

• 13 Squat Jumps, 30s rest x2 Rounds
• 13 Broad Jumps, 30s rest x2 Rounds

Main Phase: Tempo is 4s2s1s for each rep, Increase load or decrease assistance

• 16 Single Leg Squats Right Leg, 30s rest THEN
• 16 Single Leg Squats Left Leg, 30s rest x2 Rounds

Accessories: Tempo is 4s2s1s for each rep

• 16 Hamstring Curls, 30s rest x2 Rounds
• 16 Quad Sets, 30s rest x2 Rounds
• 16 Glute Bridges, 30s rest x2 Rounds

Cool Down: Hold each for about 45 seconds

• Standing Hamstring Stretch
• Standing Quad Stretch
• Straddle
• Figure 4
• Couch Stretch

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 375 calories with this workout, roughly 66g of carbs, 8 grams of fats and 9 grams of protein. Time to refuel!

UPPER DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

• 10 Arm Swings
• 10 Neck Rolls
• 10 Shoulder Rotations
• 10 Knee Push Ups
• 10 Reverse Snow Angels
• 10 Half Jacks

1 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

• Overhead Tricep Stretch
• Chest Stretch
• Lat Lean
• Biceps
• Forearms

1 Rounds

Power Phase: No Tempo, Perform each rep explosively

• 9 Dynamic Deficit Push Ups, 30s rest x2 Rounds Increase height of deficit from last week
• 13 Jumping Pull Ups, 30s rest x2 Rounds

Main Phase: Tempo is 4s2s1s for each rep

• 24 Narrow Hand Push Ups, 30s rest x2 Rounds
• 24 Batwings, 30s rest x2 Rounds

Accessories: Tempo is 4s2s1s for each rep

• 24 Chair Dips, 30s rest x2 Rounds
• 24 Chest Fly Squeeze, 30s rest x2 Rounds

Conditioning: Treadmill

• 2 minute Warm Up Pace
• 11 minutes of work at a heart rate of about 136bpm
• 2 minutes Cool Down Pace

Cool Down: Hold each for about 45 seconds

• Chest Stretch
• Overhead Tricep Stretch
• Lat Lean
• Biceps
• Rear Delt

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 525 calories with this workout, roughly 92g of carbs, 12 grams of fats and 13 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 Wall Facing Overhead Squats
• 10 High knees
• 10 Butt Kicks

1 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

• Upwards Dog Pose
• Downwards Dog Pose
• Child Pose

1 Rounds

Power Phase: No Tempo, Perform each rep explosively

• 13 V-Ups, 30s rest x2 Rounds
• 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

• 24 Scorpions, 30s rest x2 Rounds
• 24 Supermans, 30s rest x2 Rounds

Conditioning: 8 Minute AMRAP (as many rounds as possible), Try for more rounds with 1 less minute of time for increased intensity

• 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 422 calories with this workout, roughly 74g of carbs, 9 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/