Apex Ascent

Main Workout

🧽 Soft Tissue Preparation 5'

• Foam roll glutes (30s per side)

• Foam roll hamstrings (30s per side)

• Foam roll quads (30s per side)

• Foam roll calves (30s per side)

• Lacrosse ball upper back (1 min)

🔥 Activation

• {{exercise:bird-dog:Bird Dog}} - 2 sets x 10 reps per side (slow and controlled)

• {{exercise:glute-bridge:Glute Bridge}} - 2 sets x 12 reps (focus on glute squeeze)

• {{exercise:3699:shoulder tap}} - 2 sets x 10 reps per side (maintain plank position)

💪 Main Workout (REPS & SETS 30')

• {{exercise:0662:push-up}} - 4 sets x 8-12 reps (2-1-1-0 tempo, rest 60-90s)

• {{exercise:air-squats:Air Squats}} - 4 sets x 10-15 reps (2-1-1-0 tempo, rest 60-90s)

• {{exercise:1460:walking lunge}} - 3 sets x 8-10 reps per leg (1-0-1-0 tempo, rest 60s)

• {{exercise:0279:decline push-up}} - 3 sets x 8-12 reps (2-1-1-0 tempo, rest 60s)

• {{exercise:3019:bench pull-ups}} - 3 sets x max reps (control the eccentric, rest 60s)

⚡ Finisher (For Time)

• {{exercise:1160:burpee}} - 3 rounds x 10 reps (as fast as possible with good form)

• {{exercise:0630:mountain climber}} - 3 rounds x 20 reps (total, quick pace)

🧘 Cool Down

• {{exercise:cat-cow-stretch:Cat-Cow Stretch}}

• {{exercise:1363:spine stretch}}

• {{exercise:1511:hamstring stretch}}

• {{exercise:1604:world greatest stretch}}

Instructions

Perform the exercises in the order listed. For the Main Workout, complete all sets of one exercise before moving to the next. Pay close attention to the tempo and rest periods to maximize effectiveness. The Finisher is to be completed for time, pushing your pace while maintaining proper form.

Tips

Focus on controlled movements throughout each exercise to engage the target muscles effectively.

Listen to your body and take additional rest if needed, especially during the main strength sets.

Maintain good posture and core engagement in all exercises to prevent injury and enhance overall stability.