WEEK 4 : DAY 1

THE WARMUP

MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec
Bandwalks
Shoulder bands and dislocates

THE WORKOUT

Basic Strength

Superset 1

*4 Rounds
Squats - 10
Flat Bench - 10
Rest - 1:30

Superset 2

*4 Rounds
Front Rack Walking Lunges - 20 (10 on each leg)
Incline Bench - 10
Rest 1:30

Superset 3

*One time through
Skull Crushers - 10
Front Plank - 2 min
Skull Crushers - 10
Front Plank - 1.5 min
Skull Crushers - 10
Front Plank - 1 min
Skull Crushers - 10
Front Plank - 30 sec

NOTES
This is the second week of the basic strength phase so there should be a bump up in weight. Remember the rule of thumb:
Start where you left off last week with weight.
Once you finish the set, if you feel like you could have done 2 more - then up the weight by 10 pounds per side for legs and 5 pounds per side for upper body.
The goal is to reach failure by the third set and push through it into the 4th.
Make sure to take the full 1:30 rest in between sets. This is critical for the strength work.
On the Front Rack Walking Lunges: make sure both dumbbells are on your shoulders - focus on your form: the rear knee should touch the ground on each rep and the front knee should go out in a pretty straight line. Make sure you don't rotate that knee out of line in your direction of movement.
On the skull crushers: make sure your upper arm stays perpendicular to the ground. We don't want your chest or shoulders to move the weight. This is strictly a workout for your triceps

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Flat Bench: https://lab.mtntough.com/videos/mtntough-form-bench-press
Front Rack Walking Lunges: https://lab.mtntough.com/videos/mtntough-form-front-rack-walking-lunge
Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Skull Crushers: https://lab.mtntough.com/videos/mtntough-form-skull-crushers