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
- 11 Squat Jumps (Use tension Strap for Assistance), 30s rest x2 Rounds
- 11 Broad Jumps, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep
- 20 Single Leg Squats Right Leg, 30s rest THEN
- 20 Single Leg Squats Left Leg, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time!
- 20 Sissy Squats THEN
- 20 Glute Bridges, 30s rest x2 Rounds
- 20 Calf Raises (elevate toes) , 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
- 11 Dynamic Deficit Push Ups, 30s rest x2 Rounds
- 11 Jumping Pull Ups, 30s rest x2 Rounds
Main Phase: Tempo is 4s2s1s for each rep, Superset to save time!
- 20 Cuban Press THEN
- 20 Tension Strap Rows, 30s rest x2 Rounds
Accessories: Tempo is 4s2s1s for each rep, Superset to save time!
- 20 Chair Dips THEN
- 20 Tension Strap Y-Pulls, 30s rest x2 Rounds
Conditioning: Run
- 2 minute Warm Up Pace
- 10 minutes of work at a heart rate of about 137bpm
- 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
- 11 V-Ups, 30s rest x2 Rounds
- 11 Butterfly Sit Ups, 30s rest x2 Rounds
Main Phase: Tempo Does Not Apply Here
- 30 second Hollow Man Hold, 30s rest x2 Rounds
- 30 second Half Plank Hold, 30s rest x2 Rounds
Accessories: Tempo is generally slow and controlled for each rep
- 20 Scorpions, 30s rest x2 Rounds
- 20 Supermans, 30s rest x2 Rounds
Conditioning: 10 Minute AMRAP (as many rounds as possible)
- 10 Crunches
- 10 Split V-Ups
- 10 2-Count Russian Twists
- 10 Side Crunches Each Side
Cool Down: Hold each for about 45 seconds
- Upwards Dog
- Downwards Dog
- 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/