Workout of the Day

I am not a morning person. I used to train for powerlifting meets at 7am but that led to a bad hip injury that still nags me to this day. The moral of the story is to loosen and warm-up properly before training and to try and lift when your body wants to. Almost every morning I do what I call my snap, crackle and pop routine. First I do joint drills like you used to do in high school P.E. Then I do some dynamic body weight drills to warm-up, and finally I do work a weak point with more body weight drills. The whole thing lasts maybe 20 minutes and makes me feel great.

Later in the day I will hit the weights, and as a  result of my morning mini-workout, I don't need to warm-up much at all.

AM:

• Mobility Drills
• Dynamic Warm-Up 1 x 10 reps each drill (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-up)
• Glute Work 1 x 20 reps each drill (bridge, bird dog, single leg bridge, clam shell)

PM:

• Speed Bench 8 x 3 with chains or bands if you can
• Pull-ups x 50 reps total
• Dumbbell Triceps Extension 4 x 6-10
• Cable Triceps Ext 2 x 15
• Face Pulls 2 x 15