Hows this 4 day split

[jiggagold]

Foam Rolling:
-IT Band/Tensor Fasciae Latae
-Quads
-Hip Flexors
-Adductors
-Hamstrings
-Lats
-Pecs
-Rhomboids
-Thoracic Extension
-Arches of Feet (ball)
-Calves and peroneals (ball)
-Piriformis/Glutes (ball)
-Infraspinatus (ball)
Warm-ups (preferably, barefoot)
1-leg Supine Bridge 1x8/side
Split-Stance Kneeling Adductor Mobs 1x8/side
Wall Hip Flexor Mobs 1x8/side
Wall Ankle Mobs 1x8/side
Squat to Stand 1x6
Walking Spiderman w/Overhead Reach 1x5/side
Cross-Behind Overhead Reverse Lunge 1x5/side
No Money Drill 1x8

Lifts
Monday

Front Squat 5x3
Scapular Wall Slides 4x8
Speed Deadlifts 6x2
DB Reverse Lunges from deficit 3x8
Pallof Press Iso Hold 10 seconds per rep 3x3

Tuesday

A1. DB Alternating bench press 4x5
A2. Neutral Grip Pull Ups 4x5
B1. Feet Elevated Push ups(w band) 3x10
B2. Seated Cable Rows (pronate grip) 3x10
C1. DB Hammer curls 3x8
C2. Crossover Reverse fly 3x10
D1. Ab wheel 3x8
D2. Walking spidermans w overhead reach 3x8

Thursday

Trap Bar Deadlifts 4x5
Walking DB Lunges 4x6
Quadruped Chin tucks 3x5
Side Bridge Wall slides 3x10
Natural Glute Ham Raises 3x6

Friday

Closed grip Bench press 5x3
Pull Ups (weighted) 5x3
Low Incline DB press 3x6
Chest Suppoted Row neutral grip 3x10

This is phase 1, 4 weeks long.

 

[jiggagold]

I also do sled pushing/pulling, sledgehammer hits on tire, and medball throws, Monday and friday, I also do some box jumps and kettleball swings on legdays prior to lifting