🏋️‍♂️ Workouts 🏋️‍♀️

- This is the fourth and final week of our bench press base progression cycle. Aim to work up to 89%, then complete all three sets at that load as long as you can maintain good form.

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Score: Load

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to Starting Weight

- Overview: This low-impact bodyweight workout is designed to be able to be done at home for New Year's Day or at a gym. Move at a consistent pace throughout, only taking quick breaks as needed. Choose reps and variations that allow you to complete each station in about 1:00.

- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.

- Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.

- Target Score: 4-6 Rounds

- Stimulus: Lactate Threshold [RPE 5-6]

- Score: Rounds + Reps

- Work at a moderate effort. This is a post-holiday workout and is intended to guide you through quality movement over extreme intensity.

- An option to approach this workout is to build in intensity each round.

HAND-RELEASE PUSH-UPS

- Reduce Reps

- Regular Push-Ups

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

SIT-UPS

- Reduce Reps

- Hollow Rocks

- Tuck Crunches

DOUBLE UNDERS

- Reduce Reps

- 90 Single Unders

- Plate Hops

- 12 Burpees

- 1:00 Effort On Any Machine

30 Second Pec Stretch Right

30 Second Pec Stretch Left

30 Second Cobra Stretch

15 Second Pogo Hops Right Leg

15 Second Pogo Hops Left Leg

1 Round:

10 Hand-Release Push-ups

15 Sit-ups

30 Double Unders