“The Line”

Workout Philosophy

A-Line

Monday, February 28th, 2022

A1. DB at Side Russian Step Up alt leg per rep; rest 30sec
A2. Seated Arnold Press @2020; 12-15; rest 90sec x 3
B1. Single Arm DB Bench Press with Hip Thrust @2121; 10-12/arm one arm at a time; rest 30sec
B2. DB Three Point Row @30X1; 10-12/arm; rest 90sec x 3
C1. Forward Leaning Rest on floor 20-60sec; rest 30sec
C2. DB Deadlift @3030; 6-8; rest 90sec x 3
D. Side plank 30sec R and L 1-5mins No rest on the switch

Growth

Monday, February 28th, 2022

Warmup
4-5sets all easy pace
Row 1min
AB 1min
Jog 1min
Side plank Clamshell 5/side take a min to complete
+
Bretzel stretch 8/side with exhale on stretch and inhale on the reset
Glute bridge Pallof press use a band if no pulley @2020 5-6/side
These two back and forth 2-4x's based on feel
+
Spend 10-30mins warming up the movements and doing specific prep that you know works for you
+
1 wall walk
4 DB PS
6 box jump on and over
on the 2mins for do mobility specific prep in the rest time x 3-5sets

Row 30sec rest walk 30sec x 6-8sets increase pace per set
Nothing to wild here
+
rest and make sure movements feel good and hit it when you feel great!

+

22.1 Redo - Get after it!
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

50 / 35-lb dumbbell, 20 / 24 -in box

+

20mins easy spin on bike

Commit

Monday, February 28th, 2022

AM

30mins easy spin on bike

PM

A. Snatch x 1 + Hang Snatch x 1 + OHS x 1-2 on the 2mins for 8sets build per set
B. Front Squat build to a tough 4 in 10mins
C1. BB OH Walk lunge 20 steps; rest 10sec
C2. Amrap unbroken bar MU - 2; rest 90sec x 4sets
+
30 burpee rMU for time
+
20mins easy spin on bike

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