Free Workout Archives - Page 28 of 28 - Beyond the Kill

Upper body push, Foundations Block 1

Upper body strength and endurance is an often overlooked part of developing the complete athletic package. This workout will develop strength as well as stability to ensure your upper body is strong and resilient. 3

Bombproof Legs, Foundations Block 1

The first day in our Bombproof Legs progression. This workout uses staple leg exercises to prepare you for hard and heavy hills. You’ll never shy away from a tough hike again.

Rest Day

Post-season lower body

3 sets: 60s Hip swivels 10/leg weighted pistol 22X1 or slow eccentric 5 sets: 10 Right 1-1/4 Split squat 10 Right Single leg hip thrust 10 Left 1-1/4 Split squat 10 Left Single leg hip

Post-season upper body

5 sets: 8-12 Long sitting press @31X1, no rest 30s Reverse plank hold, no rest 30s Hollow tucks, rest as needed 5 sets: 5x (10s DB to chest hold + 5 reps bent over row)

Rest Day

Post-season lower body

3 sets: 5 seated good mornings @55X0, no rest 10/side Front foot elevated split squat @22X1, no rest 5 sets: 20/side Bench hip-hiker, no rest 20/side Band kick-back, no rest 30s/side Keeling side plank with

Post-season upper body

3 sets: Submax push-ups @22X1 (Scale to achieve 10+ reps per set), no rest AMRAP Body or band rows, Rest 90s 5 sets, continuous movement: 10-15 Curl to press 10-15 Bench dips 20-30 Band pull-a-parts

Post-season lower body

3 sets: 20 Heels elevated squats @22X0, Rest 60s 5 sets: 12 Wide stance squats, no rest 24 Alternating step-back lunges, no rest 60s Front plank, rest 60s 5 sets: 10 reps per side Single