Monday 01/26/26

Jan 25
1 min read

Warm Up: 2 rounds

10 wall squats
10 PVC pass-throughs
10 scapular shrugs (standing, arms overhead)
10 ankle rocks (each side)

Overhead Squat Work

3 x 10 PVC overhead squat (tempo 3-1-3)

Forward Step Lunges kb or barbell OH (SuperSet)

4x6

Banded Good Morning

4x12

16 min- EMOM

Min 1- 12/14 Kb deadlift

Min 2- 8 Burpees

Min 2- 8 Push Ups

Min 4- 8 jump lunges

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Warm-Up 2 rounds 10 push-ups 12 band pull-aparts 10 ring rows 8 db floor press Strength — Bench Press (15 min) 5 × 5 1-sec pause at chest Accessory — 3 Rounds 8 Arnold press 12 single-arm DB rows 15 b

Monday 05/18/26

Warm-Up :2 rounds 200m row 10 band pull-aparts 10 glute bridges 8 empty-bar RDLs 8 empty-bar bent-over rows Barbell Prep 2 rounds: 5 Pendlay rows 5 good mornings Bent Over Row (15 min) 5 × 6 Rest 90 s

everlong
fitness

Monday 01/26/26

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everlong fitness

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everlong
fitness