# Big Fast and Agile

Who’s gonna lift the boats? 

## Upper (push)

Shoulder Press (Seated) · Face Pull (Seated) · Dumbbell Press (Incline) · Lateral Raise (Seated) · Rear Delt Fly · Triceps Extension · Hanging Knee Raise · Pallof Press · Bike

### Warm up


### Warm up for push day


### Workout

- 5 × 6 Shoulder Press (Seated) - Dumbbell
- 4 × 15 Face Pull (Seated) - Cable
- 5 × 6 Dumbbell Press (Incline) - Dumbbell
- 3 × 15 Lateral Raise (Seated) - Dumbbell
- 3 × 15 Rear Delt Fly - Cable
- 3 × 12 Triceps Extension - Cable Rope
- 3 × 12 Hanging Knee Raise
- 2 × 12 Pallof Press - Cable
- Bike


## Lower body

Hip Thrust · Deadlift · Deadlift (Single-Leg) · Single leg kb hip flexor raise · Calf Raise (Seated, Single-Leg) · Farmer Carry · Eccentric heel drop · Pallof Press · Bike

### Warm up


### Warm up legs


### Workout

- 4 × 10 Hip Thrust - Smith Machine
- 5 × 1 Deadlift - Barbell
- 3 × 8 Split Squat (Bulgarian)
- 3 × 10 Deadlift (Single-Leg) - Kettlebell
- 3 × 12 Single leg kb hip flexor raise
- 3 × 15 Calf Raise (Seated, Single-Leg) - Dumbbell
- 3 × 1 Farmer Carry - Dumbbell
- 3 × 15 Eccentric heel drop
- 3 × 12 Pallof Press - Cable
- 1 × 1 Bike

### Core


### Cardio


## Upper (Pull)

Pull-Up · Lat Pulldown (Wide-Grip) · Chest Press (Seated) · Face Pull · Bicep Curl · Rear Delt Fly · Hanging Knee Raise · Bike

### Warmup


### Workout

- 4 × 6 Pull-Up
- 4 × 12 Lat Pulldown (Wide-Grip) - Cable
- 4 × 10 Chest-Supported Dumbbell Row
- 3 × 15 Face Pull - Cable
- 3 × 12 Bicep Curl - Dumbbell
- 3 × 12 Rear Delt Fly - Cable
- 3 × 12 Hanging Knee Raise
- 1 × 1 Bike


## Lower body mobility

Squat (Goblet) · Leg Extension · Deadlift (Single-Leg) · Single leg kb hip flexor raise · Calf Raise · Copenhagen Plank · Eccentric heel drop · Pallof Press · Bike

### Warmup


### Workout

- 4 × 12 Squat (Goblet) - Dumbbell
- 3 × 12 Leg Extension - Machine
- 3 × 10 Deadlift (Single-Leg) - Kettlebell
- 3 × 12 Single leg kb hip flexor raise
- 3 × 15 Calf Raise
- 3 × 1 Copenhagen Plank
- 3 × 15 Eccentric heel drop
- 3 × 12 Pallof Press - Cable
- 1 × 1 Bike