Friday 20 Min Finisher

20-Minute Strength & Flexibility Workout

Objective: Continue building on past workouts with barbells, heavy weights, and bands. The first 15 minutes focus on strength, while the last 5 minutes prioritize flexibility for cooldown.


15-Minute Strength Workout (Barbells, Heavy Weights, Bands)

Perform 3 sets of each exercise, resting 30 seconds between sets.

1. Barbell Front Squats (4 mins)

• Load a barbell onto the front of your shoulders.

• Keep elbows up, core tight, and squat deep.

• Drive through your heels to stand.

• Reps: 8-10 per set

2. Overhead Barbell Press (3 mins)

• Stand with feet shoulder-width apart, barbell at shoulder height.

• Press the bar overhead, locking out arms.

• Lower with control.

• Reps: 8-10 per set

3. Romanian Deadlifts with Barbell (3 mins)

• Hold the barbell with a slight bend in the knees.

• Lower the weight slowly while keeping your back straight.

• Squeeze glutes to return to standing.

• Reps: 8-10 per set

4. Banded Face Pulls (3 mins)

• Use a resistance band anchored at head height.

• Pull the band toward your face with elbows high.

• Focus on engaging your upper back and shoulders.

• Reps: 12-15 per set

5. Hanging Pike-Ups (2 mins)

• Hang from the bar, engage your core, and lift your legs into a pike position.

• Lower with control.

• Reps: 8-10 per set


5-Minute Cooldown & Flexibility Stretching

1. Standing Forward Fold (1 min)

• Hinge at the hips and reach for your toes.

• Let your head and arms hang to release tension.

2. Lunge with Overhead Reach (1 min)

• Step into a deep lunge.

• Reach overhead and slightly lean toward the front leg.

• Hold for 30 seconds per side.

3. Seated Pike Stretch (1 min)

• Sit with legs straight.

• Reach forward toward your toes, keeping your back long.

4. Butterfly Stretch (1 min)

• Sit with the soles of your feet together.

• Gently press knees down for a deep hip stretch.

5. Child’s Pose to Seal Stretch Flow (1 min)

• Start in child’s pose, then shift into a seal stretch by extending your arms and lifting your chest.

• Repeat slowly for full body release.


This keeps the strength focus aligned with past workouts while finishing with flexibility work. Let me know if you want any tweaks!

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