BulkSupplements.com Newsletter: 💪 Save 10% & Dr. Sam Spinelli's Functional Strength and Conditioning Workout 💪


Published by BulkSupplements.com on January 27th, 2021 10:56am. 47 views.


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JANUARYTRAINER

FUNCTIONAL STRENGTH AND CONDITIONING WORKOUT

Designed by BulkSupplements Athlete Dr. Sam Spinelli (DPT, CSCS)

WARM UP

90/90 hip rotations

2 x 5 reps
Side-Lying Thoracic Windmills
2 x 5 reps
Alternating Groiners with Overhead Reach
2 x 5 reps

POWER

Dumbbell Squat Jumps
3 x 5 reps
Superset with
Clapping Push-Ups
3 x 5 reps
90 Seconds Rest Between Each

STRENGTH

Back Squats
5 x 5 reps (2-3 reps left in the tank)
120 Seconds Rest Between Sets

ACCESSORIES

Dips
3 x MAX reps
Superset with
Pull-Ups
3 x MAX reps
90 Seconds Rest Between Each

CONDITIONING

Airdyne / Sprints / Other High-effort Option
6 x 15 seconds + 45 seconds rest