Recomp Workout 11/6

11/7/2022 - 11/13/2022

So Friday was basically nirvana for me from a music release standpoint as ATLiens and MUST DIE! both dropped EPs / albums 😄😄😄, so here are the links

ATLiens: Space Cathedral 🌌🌌⛪⛪

MUST DIE!: FERAL FANTASY 🐀🐀💭💭

Also, while we’re here, MUST DIE’s previous album is CRISIS VISION is absolutely incredible and think I’ve listened to ATLiens’ Lost Lands set 50+ times since they dropped it on SoundCloud

AND if for some reason if you want some even heavier dubstep, listen to Louiejaxx’s or Emorfik’s Lost Lands sets cause both are pure absurdity

Monday (11/7/2022): Upper Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 10x incline dumbbell bench press

   2. 6x incline dumbbell flys

   3. 2x max lat pulldowns (15 sec rest between sets; 10x+ first set, 6x+ second set)

   4. 50x jump tucks

3. 10min Tabata Intervals Assault Bike

4. Circuit 2 (4x through as fast as possible)

   1. Max toes-to-bar

   2. Max crunches

   3. 10x barbell shoulder press

   4. 20x straight-arm lateral dumbbell flys

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Tuesday (11/8/2022): Lower Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 20 / 15 / 12 / 10 / 8 / 8x Barbell Deadlifts (increase weight each set)

   2. Max pistols each leg (i.e. 1-legged squats)

   3. 40x stair climbers

3. 10 min Tabata Intervals Ski Erg

4. Circuit 2 (through remaining 50 min)

   1. Every 1:30: 10x pullups / 20x pushups / 30x crunches

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Wednesday (11/9/2022): Cardio

1. Peloton / Soul Cycle Bike for 45 min

2. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Thursday (11/10/2022): Cardio

1. Run for 45 min

2. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Friday (11/11/2022): Upper Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 10x incline dumbbell bench press

   2. 6x incline dumbbell flys

   3. 2x max lat pulldowns (15 sec rest between sets; 10x+ first set, 6x+ second set)

   4. 50x jump tucks

3. 10min Tabata Intervals Assault Bike

4. Circuit 2 (4x through as fast as possible)

   1. Max toes-to-bar

   2. Max crunches

   3. 10x barbell shoulder press

   4. 20x straight-arm lateral dumbbell flys

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Saturday (11/12/2022): Lower Body Focus

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 20 / 15 / 12 / 10 / 8 / 8x Barbell Deadlifts (increase weight each set)

   2. Max pistols each leg (i.e. 1-legged squats)

   3. 40x stair climbers

3. 10 min Tabata Intervals Ski Erg

4. Circuit 2 (through remaining 50 min)

   1. Every 1:30: 10x pullups / 20x pushups / 30x crunches

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Sunday (11/13/2022): Cardio + Yoga

1. Repeat for 30 min

   1. 20 burpees

   2. 1/4 mile assault treadmill run

2. Yoga 45 min

   1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox