Anywhere Workout 4.2

Week 4 - Workout 2


Strength work today - lots of tempos and iso holds... bwahahahaha!!


Full Workout Description Video @ Bottom of Post


Equipment: Weight for Leg and Ab work, bench or chair with a towel for cushion for leg work, pair of light weights for shoulder work (soup cans or pasta sauce jars would be just fine here - you don't need much!), and 2 sheets... but not why you think ;-) 


Warmup


Activation Warmup - get those muscles and joints revving!


Work


4 Rounds

Weighted Split Squat to Weighted RDL (4410)* x 4-5 reps L then R

Immediately Glute Bridge to Failure

:60-:90s Rest between Rounds

* 4 seconds down, 4 seconds hold, 1 second up, then onto the next rep

* See video below for how to do this motion but you'll do 1 split squat followed by one RDL for 4-5 reps before switching legs. Once both legs are done, glute bridge on floor to failure. Then Rest. Then Repeat


3 Rounds

Sheet Door Pull (4014)** x 5-6 Reps

Immediately Grab Pair of Light Weights for an Isometric Reverse Fly Hold to Failure

** 1 second up, 4 seconds hold, 4 seconds back down, then onto next rep

** Be sure to put the knot of the sheet on the side of the door that swings open and have the sheets hang down on the side of the door that swings shut. This way your body is pulling on the direction the door wants to close (NOT open). See video.


3 Rounds

Pushup (4410)*** x 5-6 Reps

Immediately Grab Pair of Light Weights for an Isometric Overhead Hold to Failure w/ Arms behind your midline

*** 4 seconds down, 4 seconds hold, 1 second up, then onto next rep


Ab-Tastic Finisher!


3 Rounds

Dynamic Russian Twist x 20 (total)

Feet Elevated Slow Crunch x 20

Supine Leg Life x 20


Cool Down


Deep breathing and the Full Body "Warmup" (https://www.youtube.com/watch?v=kdMFR0wXFYs)




© 2016 by Alchemy Strength & Conditioning.