# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DMYvr4xBVlR
- **Gondola URL:** https://gondola.cc/posts/32639575-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/35a54172ff.jpg
- **Posted:** 2025-07-21T22:30:04.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

Push Day ⬇️

5 Min Assault Bike 

WU: 2 Rounds 
6 Split Stance DB RDL
30 Second Split Stance Hold 
25 Pogo Hops 

Back Squat 5x5
Couch Stretch 5x30 Seconds

Leg Extensions 3x12-15 

DB Bench 4x6

Incline Smith Press 3x12

Cable Cross Extensions 3x12-15

Rope Extensions 3x15-20

#pushday #pushdayworkout #fitness #fit #athletetraining

## Stats

- **Views:** 0
- **Likes:** 0
- **Shares:** 0
- **Comments:** 0

## Tags

pushday, pushdayworkout, fit, fitness, athletetraining

---
Copyright (c) Gondola