Anywhere Workout 5.1

Week 5 - Workout 1


Strength work coming at you today! It's all about tempos followed by flooding those muscles with higher reps. It's gonna be goooooood!


If you find that the weight you have at your disposal isn't challenging enough, feel free to slow those tempos down even further.


Full Workout Walkthrough @ Bottom of Message


Equipment: Towel/Sheet, Weight (KB/DB/Sack of Rice...), Chair/Bench, and a Timer


Warmup


Full Body Warmup


Then

4 Rounds

:30s work/:15s "rest" to switch

Plank Hold

Floor Hip Press

Row Iso Hold


Then

4 Rounds

:30s work/:15s "rest" to switch

Reverse Plank Hold (place fingertips facing however is most comfortable)

Squat Iso Hold

Pushup Iso Hold


Work


Block 1

4 Rounds

Slow Squat (4040)* x 6 reps

Immediately :30 Ballistic Squats*

:30-:45s Rest

* 4 sec down, no hold, 4 sec up, no rest between reps

* :30s to give as many squats as you can... ballistic here means your feet remain on the ground but you are driving through the legs and glutes with a strong connection to the floor for each rep to make these powerful!

* Weight this with your KB/DB/Sack of Rice, etc.


Block 2

4 Rounds

Slow Pushups** (4040)* x 6 reps

Immediately :30 Ballistic Pushups**

:30-:45s Rest

** Our preference is always to modify pushups into a hands-elevated position to keep your body long (keeps the movement levers the same as on the ground and builds your pushup faster than modifying to your knees)


Block 3

4 Rounds

Staggered Stance RDL*** (4040)* x 4 per leg

Immediately :30 Ballistic RDLs**** w/ Both Legs 

:30-:45s Rest

*** Weight this with your KB/DB/Sack of Rice, etc.


Finisher!

4 Rounds of

:20s work/:20s rest

1. Single Leg Squat to a Box/Chair/Bench - Left

2. Single Leg Squat to a Box/Chair/Bench - Right

3. Lateral Beast Walk

4. Mountain Climbers


Cool Down


Deep breathing to get your body back to homeostasis - get that stress level back down. Stretch out those shoulders, back, neck, and glutes.



© 2016 by Alchemy Strength & Conditioning.