# Hock Fitness

upper/lower routines

## Hock Upper Routine

4 sets / 45 sec rest

### Upper Routine

- 1 × 10-15 Squat Jump
- 1 × 5-50 Pushup Max Reps!
- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension

### Circuit 2

- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension

### Circuit 3

- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension

### Circuit 4

- 1 × 5-20 Push-Up
- 1 × 5-20 Split Squat
- 1 × 5-20 Lat Slider
- 1 × 5-20 Chest Fly
- 1 × 5-20 Leg Row
- 1 × 5-20 Plank (Shoulder Tap)
- 1 × 5-20 Half Squat
- 1 × 5-20 Leg Assist Bicep Curl
- 1 × 5-20 Pike Push-Up (Elevated)
- 1 × 5-20 Single Hand Edge Row
- 1 × 5-20 Tricep Extension


## Hock Lower Routine

4 sets / 45 second rest

### Warm up

- 1 × 5-15 Squat Jump
- 1 × 5-50 Split Squat Max Reps

### Circuit 1

- 1 × 5-20 Split Squat
- 1 × 5-20 Push-Up
- 1 × 5-20 Deadlift (Single-Leg Romanian)
- 1 × 5-20 Lat Slider
- 1 × 5-20 Hamstring Slide
- 1 × 5-20 Backbend (Shoulder Bridge)
- 1 × 5-20 Lunge (Walking) - Barbell
- 1 × 5-20 Pushup To Twist
- 1 × 5-20 Top Half Squat
- 1 × 5-20 Bottom Half Squat
- 1 × 5-20 Split Squat

### Circuit 2