Training with No-BS Health & Fitness Since: 01/23/2021
Kyle's No-BS 1-on-1 Online Training Session Schedule Block: Saturday, July 10, 2021 - Saturday, August 7, 2021:
Kyle's Home Workout for
Tuesday, July 20, 2021:
- 4 mobility moves back-to-back!
- Rests are AS LONG AS YOU NEED, BROTHER!
- ONLY workout today if you feel fully recovered!
- Aim for 3 rounds today!
1A. Cat-Camels x 10/ea. Direction!
1B. Hip Hydrants x 10/ea. Side!
1C. NEW SHOULDER MOBILITY x 10/ea. Side!
1D. Periformis Stretch x 30 Seconds/ea. Side!
NOTE: DO NOT BOUNCE BACK AND FORTH LIKE THE ANIMATION! JUST HOLD "THE TOP" OF THE STRETCH WHERE YOUR KNEES ARE CLOSEST TO CHEST, YOU'LL FEEL STRETCH RIGHT ON HIP/SIDE OF GLUTE!
REST AS LONG AS NEEDED, THEN START:
1A. Glute Bridges x 15 reps!
1B. Push-Ups x 15 reps!
1C. DB Goblet Squats 15-20lbs (OR just body squat) x 15 reps!
1D. Dumbbell Bent Over Row x 15-20lbs x 15 reps!
REST FOR AS LONG AS NEEDED, BROTHER! REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY!
2 Part Workout Today:
1. PF Pull-Ups by themselves for 5 SETS OF 4 REPS today, (NOT part of a circuit, brother!), 90-120 seconds rest between each set!
2. THEN second half of workout IS a circuit (just two moves today) like normal!
1A. Pull-Ups x BODYWEIGHT x 5 sets x 4 CLEAN AND STEADY reps!
Set 1 = 4 reps, rest 90-120 sec
Set 2 = 4 reps, rest 90-120 sec
Set 3 = 4 reps, rest 90-120 sec
Set 4 = 4 reps, rest 90-120 sec
Set 5 = 4 reps, rest 90-120 sec
AFTER SET 5 = REST 90 SECONDS, then LOOP THESE TWO MOVES AS A CIRCUIT for 3 rounds today, brother!
2A. Push-Ups x 12!
2B. Glute Bridges x 12!
REST FOR 60-90 SEC MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY, DUDE!
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