Day 23 was the Energize routine in XB Stretch and the de-load version of Total Body Power in 645.
Energize is definitely a routine that I am going to stick with as I finish the 645 program. It is a blend of the routines from XB that I really like and those that I do not like. So, doing this routine is a way to advance to the routines that are a bit harder.
The 645 workout was another de-load workout so the warmup was much longer (almost 20 minutes) and in the first two blocks, you only do two sets of each exercise. The focus of the exercises is on the shoulders, core, and chest in blocks one and two. In the third block, you do four sets of lateral bounds. In the first two sets, you go slow and try to balance yourself between the jumps. In the final two sets, you jump continuously without resetting. For the exercises in which you use weights, you are using the heaviest weight you can use to do 10 reps. The workout is challenging but is a bit less intense than the workouts in the prior three weeks.
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