Pretty straight forward, focus on improving your lifting techniques. This week is not about performance.
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Equipment
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Rest Time
See Exercise Descriptions
WARM UP
1
Limber 11
Sets:1
Reps:5 - 10 Each
Muscle: Mobility
Joe D's Limber 11. If you don't have some of these tools, skip only that one warmup exercise.
1
Limber 11
SETS :1
REPS:5 - 10 Each
MUSCLE:
Mobility
Joe D's Limber 11. If you don't have some of these tools, skip only that one warmup exercise.
WORK OUT
1
Hex Bar Deadlift
Sets:3
Reps:10
Muscle: Whole Body
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
1
Hex Bar Deadlift
SETS :3
REPS:10
MUSCLE:
Whole Body
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
2
Dumbell Chest Press
Sets:3
Reps:10
Muscle: Chest
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
2
Dumbell Chest Press
SETS :3
REPS:10
MUSCLE:
Chest
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
3
Goblet Squats
Sets:3
Reps:10
Muscle: Legs
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
3
Goblet Squats
SETS :3
REPS:10
MUSCLE:
Legs
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
4
One Arm Dumbell Row
Sets:3
Reps:10
Muscle: Back
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
4
One Arm Dumbell Row
SETS :3
REPS:10
MUSCLE:
Back
Perform 10, and use a weight where you're minimally challenged. No more than 50% capacity. Focus on perfecting your technique and quality muscle contractions. Rest for 60 seconds in between.
COOL DOWN
3
Go for a walk!
Sets:1
Reps:10 - 30 Minutes
Muscle: Cooldown
Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait!
3
Go for a walk!
SETS :1
REPS:10 - 30 Minutes
MUSCLE:
Cooldown
Go for a walk to cool down.
I like to listen to a book or podcast while I walk.
Success comes to those who hustle while they wait!
Welcome to the DE-LOAD.
The point of a de-load week is to reduce the stress placed on the body, while still staying active.
In this de-load week, we will be performing all of your lifts and movements to work on and improve your technique.
However, we will be performing them at half-mast, meaning you will only be performing not more than 50% of your capacity.
Be sure to use a de-load week at most every 3 months, and at a minimum once every 6 months.
Remember, your body needs to be stimulated, not annihilated.
"A flame that burns half as bright burns twice as long."
