Search:

I did an improvised lower body workout at home on thursday since I didn't have time to go to the gym that day and last night I decided to do whatever I felt like for upper body, mostly performing...

Max Effort Upper Body:
Warm-Up
- Foam Rolling (lower & upper back and lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists
- Scapula Retractions
- Push-ups

I felt like doing something different for lower body today...

Lower Body
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower back, upper back & lats)
- Jumping Jacks
- Squats
- Squat to...

Intermediate - Phase 1 - Week 8/8
Day 1 (Upper Body 2)
Warm-up
- Foam Rolling (IT band, abductors, glutes, lower back, upper back, lats & chest)
- Arm Swings
- Shoulder Circles
- Elbow Circles...

Intermediate - Phase 1 - Week 7/8
Day 3 (Lower Body 1)
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back, )
- Jumping Jacks
- Arm Crosses
- Squats
- Squat to Stands
-...

Intermediate - Phase 1 - Week 7/8
Day 2 (Upper Body 1)
Warm-up
- Foam Rolling (lower & upper back, chest and lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder...

Intermediate - Phase 1 - Week 7/8
Day 1 (Lower Body 2)
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back)
- Jumping Jacks
- Arm Crosses
- Arm Swings
- Squats
- Squat to...

Intermediate - Phase 1 - Week 6/8
Day 3 (Upper Body 2)
Warm-up
- Foam Rolling (lower back, upper back, lats & chest)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder...

Intermediate - Phase 1 - Week 6/8
Day 2 (Lower Body 3)
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back, )
- Jumping Jacks
- Arm Crosses
- Squats
- Squat to Stands
-...

Intermediate - Phase 1 - Week 6/8
Day 1 (Upper Body 1)
Warm-up
- Foam Rolling (lower & upper back, chest and lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder...

Intermediate - Phase 1 - Week 5/8
Day 1 (Lower Body 2)
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back, chest and lats)
- Jumping Jacks
- Arm Crosses
- Arm Swings
-...

Intermediate - Phase 1 - Week 5/8
Day 3 (Upper Body 2)
Warm-up
- Foam Rolling (lower back, upper back & lats)
- Jumping Jacks
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles...

Which program are you referring to? I have positive results/feedback about both programs, WS4B3 is great because of all the flexibility, variety and choice you get. Just make sure it balances well...

Intermediate - Phase 1 - Week 5/8
Day 1 (Upper Body 1)
Warm-up
- Foam Rolling (lower & upper back, chest and lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder...

Intermediate - Phase 1 - Week 4/8
Day 3 (Lower Body 2)
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back)
- Jumping Jacks
- Arm Crosses
- Arm Swings
- Squats
- Squat to...

I had 2 recovery & conditioning workouts yesterday, both about 4 hrs from each other.

Recovery & Upper Body Circuit
Warm-up
- Foam rolling (everywhere)
- Various warm-up, dynamic & mobility...

Intermediate - Phase 1 - Week 4/8
Day 2 (Upper Body 2)
Warm-up
- Foam Rolling (IT band, glutes, abductors, lower back, upper back & lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
-...

Intermediate - Phase 1 - Week 4/8
Day 1 (Lower Body 1)
Warm-Up
- Foam Rolling (IT band, abductors, glutes, lower & upper back, calves quads & hamstrings)
- Jumping Jacks
- Seal Jumps
- Squats...

My training week already ended but I felt like training tonight, but wasn't up for only conditioning so I decided to do an improvised lower body workout.

Warm-Up
- Foam Rolling (IT band,...

Intermediate - Phase 1 - Week 3/8
Day 3 (Upper Body 1)
Warm-up
- Foam Rolling (lower & upper back and lats)
- Arm Swings
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Shoulder Twists...