Everyday Fit - 4 Day Split

Warmup - Phase 6 (2024)

Perform these 5 drills in succession to prep your body for the workout ahead. The 6th movement is different each day, and is specific to that day's workout! 1️⃣ 𝗖𝗵𝗶𝗹𝗱'𝘀 𝗣𝗼𝘀𝗲 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴: 8 sloooow, deep "belly" breaths while in a child's pose position. Take about 4 seconds to inhale through your nose and about 4 seconds second to exhale out through your mouth. During the inhale, try to expand your stomach and rib cage rather than breathing in to your chest, neck, and upper traps. A minute of slow diaphragmatic breathing can help to relax your nervous system, and allow you to get into deeper positions for the mobility moves below! 2️⃣ 𝗧𝗮𝗹𝗹 𝗞𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗔𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝗻𝗴 𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝗥𝗲𝗮𝗰𝗵/𝗣𝘂𝗹𝗹: 8 reps each side. Really reach one arm over your head to get a good side bend/lat stretch and pull firmly down with your other arm. You can also do this from a standing position if kneeling bothers your knees. 3️⃣𝟵𝟬/𝟵𝟬 𝗛𝗶𝗽 𝗦𝘄𝗶𝘁𝗰𝗵 𝗟𝗲𝗮𝗻/𝗟𝗶𝗳𝘁 𝗢𝗳𝗳: 8 reps each side. Perform a hip switch with a forward lean to get a good hip external rotator stretch, and then come back up and do a lift off to work on the hip internal rotators. 4️⃣𝗦𝗽𝗶𝗱𝗲𝗿𝗺𝗮𝗻 𝗟𝘂𝗻𝗴𝗲 𝘄𝗶𝘁𝗵 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻: 4 reps each side. 5️⃣𝗚𝗼𝗯𝗹𝗲𝘁 𝗦𝗾𝘂𝗮𝘁 𝗣𝗿𝘆𝗶𝗻𝗴: 2 sets of 15 seconds. Rest about 15-30 seconds in between sets and really try to "pry" your way lower and lower by keeping your chest up tall and knees out wide. You can use a light kettlebell or dumbbell for this move. ⭐ Okay! You're ready to rock! Onto the workout :)

Power Clean + Front Squat

4 x 2

Back Squat

4 x 10

Single Leg Hip Bridge ISO Band Hip Flexion

3 x 10

Pull-up

3 x 8

Safety Squat Bar Reverse Lunge

4 x 8

2DB Bent Lateral Raise

3 x 10

Cable Crunch

3 x 8

Choose the cardio machine of your choice (rower, bike, treadmill, etc.) and cover as much distance as you can in 5 minutes. Each week, try to beat your score!

Warmup - Phase 6 (2024)

Perform these 5 drills in succession to prep your body for the workout ahead. The 6th movement is different each day, and is specific to that day's workout! 1️⃣ 𝗖𝗵𝗶𝗹𝗱'𝘀 𝗣𝗼𝘀𝗲 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴: 8 sloooow, deep "belly" breaths while in a child's pose position. Take about 4 seconds to inhale through your nose and about 4 seconds second to exhale out through your mouth. During the inhale, try to expand your stomach and rib cage rather than breathing in to your chest, neck, and upper traps. A minute of slow diaphragmatic breathing can help to relax your nervous system, and allow you to get into deeper positions for the mobility moves below! 2️⃣ 𝗧𝗮𝗹𝗹 𝗞𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗔𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝗻𝗴 𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝗥𝗲𝗮𝗰𝗵/𝗣𝘂𝗹𝗹: 8 reps each side. Really reach one arm over your head to get a good side bend/lat stretch and pull firmly down with your other arm. You can also do this from a standing position if kneeling bothers your knees. 3️⃣𝟵𝟬/𝟵𝟬 𝗛𝗶𝗽 𝗦𝘄𝗶𝘁𝗰𝗵 𝗟𝗲𝗮𝗻/𝗟𝗶𝗳𝘁 𝗢𝗳𝗳: 8 reps each side. Perform a hip switch with a forward lean to get a good hip external rotator stretch, and then come back up and do a lift off to work on the hip internal rotators. 4️⃣𝗦𝗽𝗶𝗱𝗲𝗿𝗺𝗮𝗻 𝗟𝘂𝗻𝗴𝗲 𝘄𝗶𝘁𝗵 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻: 4 reps each side. 5️⃣𝗚𝗼𝗯𝗹𝗲𝘁 𝗦𝗾𝘂𝗮𝘁 𝗣𝗿𝘆𝗶𝗻𝗴: 2 sets of 15 seconds. Rest about 15-30 seconds in between sets and really try to "pry" your way lower and lower by keeping your chest up tall and knees out wide. You can use a light kettlebell or dumbbell for this move. ⭐ Okay! You're ready to rock! Onto the workout :)

Push Press

3 x 3

Bench Press

4 x 5

Copenhagen Hip Dips - Long Lever

3 x 6

2DB Standing Overhead Press

3 x 8

Weighted Back Extension

3 x 8

2DB Alternating Curls

3 x 10

2DB Renegade Rows

3 x 8

Complex Finisher

3 Rounds with 90 seconds rest in between rounds. Start with a weight you can strict press 5 times and adjust accordingly as needed. ➡️ 𝗖𝗼𝗺𝗽𝗹𝗲𝘅: 𝗣𝘂𝘀𝗵 𝗣𝗿𝗲𝘀𝘀 (3x), 𝗛𝗶𝗴𝗵 𝗣𝘂𝗹𝗹 (3x), 𝗥𝗗𝗟 (5x), 𝘁𝗼 𝗥𝗼𝘄 (5x) You can use a barbell, kettlebells, or dumbbells for this complex. Perform all reps of a given movement before moving on to the next movement. ⭐ Each week, try to add weight, or increase by one repetition per move each week, or add an entire round!

Warmup - Phase 6 (2024)

Perform these 5 drills in succession to prep your body for the workout ahead. The 6th movement is different each day, and is specific to that day's workout! 1️⃣ 𝗖𝗵𝗶𝗹𝗱'𝘀 𝗣𝗼𝘀𝗲 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴: 8 sloooow, deep "belly" breaths while in a child's pose position. Take about 4 seconds to inhale through your nose and about 4 seconds second to exhale out through your mouth. During the inhale, try to expand your stomach and rib cage rather than breathing in to your chest, neck, and upper traps. A minute of slow diaphragmatic breathing can help to relax your nervous system, and allow you to get into deeper positions for the mobility moves below! 2️⃣ 𝗧𝗮𝗹𝗹 𝗞𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗔𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝗻𝗴 𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝗥𝗲𝗮𝗰𝗵/𝗣𝘂𝗹𝗹: 8 reps each side. Really reach one arm over your head to get a good side bend/lat stretch and pull firmly down with your other arm. You can also do this from a standing position if kneeling bothers your knees. 3️⃣𝟵𝟬/𝟵𝟬 𝗛𝗶𝗽 𝗦𝘄𝗶𝘁𝗰𝗵 𝗟𝗲𝗮𝗻/𝗟𝗶𝗳𝘁 𝗢𝗳𝗳: 8 reps each side. Perform a hip switch with a forward lean to get a good hip external rotator stretch, and then come back up and do a lift off to work on the hip internal rotators. 4️⃣𝗦𝗽𝗶𝗱𝗲𝗿𝗺𝗮𝗻 𝗟𝘂𝗻𝗴𝗲 𝘄𝗶𝘁𝗵 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻: 4 reps each side. 5️⃣𝗚𝗼𝗯𝗹𝗲𝘁 𝗦𝗾𝘂𝗮𝘁 𝗣𝗿𝘆𝗶𝗻𝗴: 2 sets of 15 seconds. Rest about 15-30 seconds in between sets and really try to "pry" your way lower and lower by keeping your chest up tall and knees out wide. You can use a light kettlebell or dumbbell for this move. ⭐ Okay! You're ready to rock! Onto the workout :)

Power Snatch + OHS

4 x 2

Deadlift

4 x 5

KB Goblet Poliquin Step Up

3 x 10

Pull-up

3 x 6

Goblet Single Leg Squat to Box

3 x 8

Band/Cable Overhead to Standard Triceps Extension Dropset

3 x 10

Staggered Deadlift with Goblet Clean Knee Drive

3 x 6

Kettlebell EMOM (Every Minute on the Minute) ➡️ 𝗞𝗕 𝗦𝘄𝗶𝗻𝗴 (10x) Rest until the top of the minute and then repeat for a total of 5 minutes. Remember, you can choose between kettlebells or dumbbells! ⭐ Each week increase weight, or decrease rest, or add an entire round!

Warmup - Phase 6 (2024)

Perform these 5 drills in succession to prep your body for the workout ahead. The 6th movement is different each day, and is specific to that day's workout! 1️⃣ 𝗖𝗵𝗶𝗹𝗱'𝘀 𝗣𝗼𝘀𝗲 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴: 8 sloooow, deep "belly" breaths while in a child's pose position. Take about 4 seconds to inhale through your nose and about 4 seconds second to exhale out through your mouth. During the inhale, try to expand your stomach and rib cage rather than breathing in to your chest, neck, and upper traps. A minute of slow diaphragmatic breathing can help to relax your nervous system, and allow you to get into deeper positions for the mobility moves below! 2️⃣ 𝗧𝗮𝗹𝗹 𝗞𝗻𝗲𝗲𝗹𝗶𝗻𝗴 𝗔𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝗻𝗴 𝗢𝘃𝗲𝗿𝗵𝗲𝗮𝗱 𝗥𝗲𝗮𝗰𝗵/𝗣𝘂𝗹𝗹: 8 reps each side. Really reach one arm over your head to get a good side bend/lat stretch and pull firmly down with your other arm. You can also do this from a standing position if kneeling bothers your knees. 3️⃣𝟵𝟬/𝟵𝟬 𝗛𝗶𝗽 𝗦𝘄𝗶𝘁𝗰𝗵 𝗟𝗲𝗮𝗻/𝗟𝗶𝗳𝘁 𝗢𝗳𝗳: 8 reps each side. Perform a hip switch with a forward lean to get a good hip external rotator stretch, and then come back up and do a lift off to work on the hip internal rotators. 4️⃣𝗦𝗽𝗶𝗱𝗲𝗿𝗺𝗮𝗻 𝗟𝘂𝗻𝗴𝗲 𝘄𝗶𝘁𝗵 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻: 4 reps each side. 5️⃣𝗚𝗼𝗯𝗹𝗲𝘁 𝗦𝗾𝘂𝗮𝘁 𝗣𝗿𝘆𝗶𝗻𝗴: 2 sets of 15 seconds. Rest about 15-30 seconds in between sets and really try to "pry" your way lower and lower by keeping your chest up tall and knees out wide. You can use a light kettlebell or dumbbell for this move. ⭐ Okay! You're ready to rock! Onto the workout :)

TGU (Turkish Get Up)

2 x 4

Barbell Military Press

4 x 4

1DB Seated External Rotation

3 x 10

Push-up

3 x MAX

1DB Goblet Curtsy Lunge

3 x 8

2DB Lateral Raise

3 x 12

Reverse Crunch Off Bench

3 x MAX

Bicep Curl 21's

3 x 21

Alternating Mini Band Walks

3 x MAX