“The Line”

A-Line Workout description and how Wednesday can go for you

A-Line

Wednesday, December 15th, 2021

Lower Body + Double Leg Knee Flexion, Upper Body Pulling, Functional Stability + Midline

A1. Goblet Squat @3131; 6-8reps; rest 60sec KB or DB you pick weight to push it a little with perfect tempo
A2. Strict Pronated Pullups @2020; accumulate 8-12 reps; rest 60sec assisted if needed x 3
B1. DB Bent Torso Row @30X1; 8-10/arm; rest 60sec
B2. Rear Foot Elevated Split Squat; @30X1; 8-10/eg; rest 60sec x 3
C. 3 sets of 15-20 Russian swings rest as needed you pick weight

Growth

Wednesday, December 15th, 2021

Rest Day - Active

If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#

GPP is great for this day as well

Ride a bike
Practice Swim drills
Play a Sport
Master Self Care

Commit

Wednesday, December 15th, 2021

Swim

Swim 100m Freestyle warmup
+
500m TT
+
10mins easy continuous swim



Post comments and results below, please