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 10 seconds only
1Rounds
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 from last week
- 16 Back Squats, 30s rest x2 Rounds
- 16 Deadlifts, 30s rest x2 Rounds
- 16 Bulgarian Split Squats ea. Leg, 30s rest x1 Round ea. side
Accessories: Tempo is 4s2s1s for each rep, Increase load from last week
- 16 Hamstring Curls, 30s rest x2 Rounds
- 16 Sissy Squats, 30s rest x2 Rounds
- 16 Glute Bridges, 30s rest x2 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 475 calories with this workout, roughly 83g of carbs, 11 grams of fats and 12 grams of protein. Time to refuel!
UPPER DAY(s)
Metabolic Warm Up: 5-10 minutes
Dynamic Warm Up:
1 Rounds
Static Warm Up: Hold Each Stretch for 5-15 seconds only
1 Rounds
Power Phase: No Tempo, Perform each rep explosively
- 9 Push Jerks, 30s rest x2 Rounds Increase load form last week
- 13 Jumping Pull Ups, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Inrease load from last week
- 16 Bench Press, 30s rest x2 Rounds
- 16 Bent Over Rows, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time!
- 16 Over Head Tricep Extensions THEN
- 16 Bicep Curls, 30s rest x2 Rounds
Conditioning: Cycle
- 2 minute Warm Up Pace
- 14 minutes of work at a heart rate of about 133bpm
- 2 minutes 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 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:
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
Conditioning: 8 Minute AMRAP (as many rounds as possible), Try for more rounds than previously completed with 1 minute less 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/