Marqwandrick Morrison

UPPER BODY

5 Min warmup

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3x8 pull-ups (assisted)

3x8 dips (assisted)

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3x 12

Curls

Shoulder press

Bench dips

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3 x 12

One arm assisted row

Chest press

Overhead extension

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3 x 12 chest raise

3 x 15 row

3 x 10 pec dec

3 x 8 upright row

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3 x 8 trx row

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Stretch

FULL BODY

10 Min warmup (elliptical)

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3 x 12

Curls 10lbs

Tabletop leg lift

Roll up to V

Squat jumps

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3 x 12

Pushups

Donkey kicks (12 each leg)

Tabletop crunch

Skiers on steps (3 x 24)

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3 x 12

Superwoman’s

Straight leg crunch

Glute bridge

Step ups (3 x 24)

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2 Min plank

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Stretch

LEGS/BUTT

5 Min warmup

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4 x 12 Leg press machine

4 x 12 leg curl machine

4 x 12 abductor outer thigh

4 x 12 adductor inner thigh

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4 x 10 single led deadlift (with dumbbell or kettlebell)

4 x 10 squat to lung

4 x 12 (each leg) donkey kick**

4 x 12 glute bridge

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20 push-ups

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2-3 minute plank

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Stretch

** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back

FULL BODY

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10 Min warmup (stair master)

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3 x 16 Lateral squat walk to wall (with medicine ball)

3 x 1 min wall sit

3 x 16 lateral squat walk away from wall

3 x 16 shoulder press

3 x 16 row

3 x 16 (each leg) lateral leg lifts**

3 x 16 knee crunches (yoga ball)

3 x 16 curls

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3 x 12 (each leg) lunges

3 x 12 rear felt fly

3 x knee crunch

3 x upright row

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Stretch

*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.

** basically a fire hydrant leg lift but with your leg extended