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Year of strength - 3x at gym - M1
by ghite
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3 weekly workouts at gym
Workouts
M1:Unilateral and Core: Mobility Work
Glute bridge to OH reach
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
0 sec
Glute bridge to OH reach
1 sets
Start
in App
Supine Angel
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
0 sec
Supine Angel
1 sets
Start
in App
Prone Lift-off
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
0 sec
Prone Lift-off
1 sets
Start
in App
Bear Crawl Shoulder tap
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
0 sec
Bear Crawl Shoulder tap
1 sets
Start
in App
Lunge Windmill
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
0 sec
Lunge Windmill
1 sets
Start
in App
M1: Unilateral & Core: Lower Body
B-stance Deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
B-stance Deadlift
3 sets
Start
in App
reverse lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec
reverse lunge
3 sets
Start
in App
B-stance Hip Thrust - right leg
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
0 sec
2
–
–
6
0 sec
B-stance Hip Thrust - right leg
2 sets
Start
in App
Single leg hip thrust - Right leg
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
6
120 sec
2
6
120 sec
Single leg hip thrust - Right leg
2 sets
Start
in App
B-stance Hip Thrust - left leg
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
0 sec
2
–
–
6
0 sec
B-stance Hip Thrust - left leg
2 sets
Start
in App
Single leg hip thrust - Left leg
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
6
120 sec
2
6
120 sec
Single leg hip thrust - Left leg
2 sets
Start
in App
Sumo Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
Sumo Squat
2 sets
Start
in App
Bear Crawl Shoulder tap
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
8
60 sec
2
8
60 sec
Bear Crawl Shoulder tap
2 sets
Start
in App
M1: Unilateral & Core: Upper Body
seated 1-arm cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
seated 1-arm cable row
3 sets
Start
in App
Alternating Flat Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
Alternating Flat Bench Press
3 sets
Start
in App
Inverted Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
5
30 sec
2
5
30 sec
Inverted Row
2 sets
Start
in App
Torso Elevated Push-Up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
5
120 sec
2
5
120 sec
Torso Elevated Push-Up
2 sets
Start
in App
Chest Supported 1 arm lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
Chest Supported 1 arm lat pulldown
2 sets
Start
in App
Plank saw
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
Plank saw
2 sets
Start
in App
M1: Unilateral & Core: Full Body
Pause B-stance Hip Thrust - right leg (2 sec)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
Pause B-stance Hip Thrust - right leg (2 sec)
3 sets
Start
in App
Pause B-stance Hip Thrust - left leg (2 sec)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
Pause B-stance Hip Thrust - left leg (2 sec)
3 sets
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
180 sec
2
–
–
6
180 sec
3
–
–
6
180 sec
squat
3 sets
Start
in App
Standing 1 arm shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
30 sec
2
–
–
6
30 sec
Standing 1 arm shoulder press
2 sets
Start
in App
Alternating Gorilla Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
6
120 sec
2
–
–
6
120 sec
3
–
–
6
120 sec
Alternating Gorilla Row
3 sets
Start
in App
Enhanced-eccentric lying leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
Enhanced-eccentric lying leg curl
2 sets
Start
in App
Side Plank March
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
6
60 sec
2
6
60 sec
Side Plank March
2 sets
Start
in App