Flight of 5
Squats and Hops
General Fitness, Custom ProgrammingWho doesn't like getting to try a little bit of everything when you go to a new brewery? If you aren't sure what you want, and aren't ready to full commit, this is the workout for you.
This is not a a complete plan. This is just a sampling of 2 days from 5 different programs.
Try out 2 days from the:
Cider - Nice and easy, get you back in shape and ready for something new!
Homebrew - No major equip needed. Either bodyweight or things you can find around the house!
Lager - One of the most popular styles in the world. This is my take on an upper/lower lifting split.
Irish Car Bomb - An intense training program made to get you strong while you train for a combat or tactical sport.
Custom Program - As a bonus I decided to add in two days from a custom program just to show a little bit of extra variety.
Please note - The first day features two sessions. The first one is just a demo on how to use the app. The second session is the actual workout for the day.
Conditioning
A
Standard Warm-Up
Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10
B
Back Squat
8, 10 @ 75, _ lb
C
Push-Up
1 x MAX
D
Standing Cable Wood Choppers
2 x 6
E1
Front Squat
10, 8, 6 @ 45, 50, 60 %
E2
Plank
1 x 0:30
A1
Hip Cradle
2 x 10
A2
Inchworm
2 x 8
B1
Body Weight Squat
1 x 10
B2
Push-Up
1 x 8
C1
Bench Press
3 x 8
C2
Band Face Pull
3 x 10
D1
DB RDL
2 x 8
D2
1-Arm DB Row
2 x 8
E1
Lateral Lunge
2 x 8
E2
DB Fly
2 x 10
Prep
A
Dynamic Flex Warm-Up
5 minute walk Jumping Jacks x15 Knee Hugs x10 Toe Pulls x10 Hip Cradle x10 Shoulder Taps x10
B1
Body Weight Squat
1 x 10
B2
Push-Up
1 x 8
C1
Bench Press
3 x 8 LWP +5lb
C2
Band Face Pull
3 x 10
D1
DB RDL
2 x 8
D2
1-Arm DB Row
2 x 8 LWP +5lb
E1
Lateral Lunge
2 x 8
E2
DB Fly
2 x 10
F1
Bird Dog
2 x 10
F2
Tricep Pushdown
2 x 10
A
Toe Pulls
1 x 20
B
Pike Pushup
2 x 8
C
Spiderman
1 x 20
D
Reverse Inchworm Push-Up
1 x 20
E1
1-Arm DB Row
3 x 8
E2
Goblet Squat
3 x 8
F1
Squat Jump
3 x 8
F2
Goblet RDL
3 x 8
G1
Lying Handcuffs
3 x 10
G2
Plank
3 x 0:35
A1
Split Jump
3 x 10
A2
Shoulder Taps
3 x 20
B1
Split Jump
3 x 10
B2
Plank to Push-Up
3 x 10
C
DB Pullover
1 x 15
D1
Plank to Push-Up
3 x 10
D2
Push-Up
3 x 10
D3
Single Leg Glute Bridge
3 x 10
E1
Russian Twist
3 x 20
E2
Single Leg Glute Bridge
3 x 10
A1
Bench Press
10, 6, 6, 6, 6
A2
Lying Handcuffs
4 x 8
B1
Close Grip Bench Press
3 x 8
B2
DB Fly
3 x 8
C1
Lat Pulldown
3 x 8
C2
i's and Y's
3 x 10
D1
Seated Cable Row
3 x 10
D2
Barbell Bicep Curl
3 x 21
Garson Skelton
11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.
