The DPI Digest: Weekly Performance Education

Hello there!

First off, thank y'all for your patience. Been a busy few weeks, adding on top not feeling well most of last week. Is what it is, but I'm back to feeling better.

Last time, I showed you the first workout I do for a client and why they did it. Now, here's the second workout I'd have them do.

Block 1

• A1 - Dumbbell Romanian Deadlift (or RDL) x 12

• A2 - Bent-Knee Hamstring Stretch x6 ea.

• A3 - Single-Arm Dumbbell Chest Press x12 ea.

• A4 - Band Pull Aparts x6

Block 2

• B1 - Single-Leg RDL x8 ea.

• B2 - Wall Achilles Stretch x6 ea. (like the Calf Stretch, but you bend your knee with the back leg instead to focus more on stretching your Soleus)

• B3 - Split-Stance Single-Arm Close-Grip Shoulder Press x12 ea. (name is a mouthful, I know)

• B4 - 90/90 Stretch x6 ea.

And there we have it!

If you notice closely, this workout is the sibling of the first workout, in that the first workout was Lower Push & Upper Pull, while this one is Lower Pull & Upper Push.

When you focus on movement, you're guaranteed to hit more muscles vs. focusing on body parts (I.e. Chest, Back, etc.)

Like the previous workout, every single one of my clients has done some form of this workout.

The other thing that changes is the stretch in between, and I adjust that based on their OHSA like the previous session.

This workout is Week 1, Day 2. Next week I'll show breakdown how I chose these exercises and why, and I'll make a post on my social media @dpitraining so you can physically see what it looks like.

Until next time, Be the Best!

- Coach Brandon