2-Push (5-day PPLUL)
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Dynamic Warm Up
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Include some of these moves as part of your dynamic warm up. Be sure to involve the shoulders, spine, hips, and core, and give a little extra attention to any area that needs some love.
UMT
Trunk Twist
| Set | Reps |
|---|---|
| 1 | 10 |
UMT
Side Lunge w/Arm Circle
| Set | Reps |
|---|---|
| 1 | 10 |
LLT
Band Pull Apart
Activation and Stability for the Foot, Hips, and Core
Level 1: square stance with no hinge; just focus on pulling the band apart by squeezing your shoulder blades together.
Level 2: add hinge at the hips, and use your back foot as a kickstand.
Level 3: do the movement while fully balancing on one leg
| Set | Reps |
|---|---|
| 1 | 16 |
Workout Blocks
2-Push (5-Day PPLUL)
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Day 2 of the 5-day Pull-Push-Legs-Upper-Lower program.
LLT
BB Bench Press
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 4-6 | Heavy | 3 min (h:m:s) |
| 2 | 4-6 | Heavy | 3 min (h:m:s) |
| 3 | 4-6 | Heavy | 3 min (h:m:s) |
LLT
Seated DB Shoulder Press
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 6-8 | Heavy | 3 min (h:m:s) |
| 2 | 6-8 | Heavy | 3 min (h:m:s) |
| 3 | 6-8 | Heavy | 3 min (h:m:s) |
LLT
1-Arm Cable Lateral Raise
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 10-12 | Moderate | 2 min (h:m:s) |
| 2 | 10-12 | Moderate | 2 min (h:m:s) |
Cool Down Blocks
Restorative Cool Down
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Include some of these activities as part of your cool down. Focus on deep stretches, and long, slow breaths.