Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Prone Thoracic Rotations – https://www.youtube.com/watch?v=IX6_4xpLpeU x 5 each low/ medium high, each side (only do this once)
Row to ER x 10
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Set 1-
Bench press w/ pause – https://www.youtube.com/watch?v=K4BIkKGKy9k
OR DB Chest Press – https://www.youtube.com/watch?v=Obq830aIfWw
Week 1 you found a heavy set of 5 that could be repeated. Week 2, you are going to work up to that weight and perform 3 sets of 5 at that weight.
Pause :03 every rep. If no BB, perform paused DB chest press to same exertion. Rest ~2-3 min.
Set 2 – Three Times
Single Arm Row on Bench – https://www.youtube.com/watch?v=s5ZfU6KpcQE
Week 1, you found a heavy set of 6 on rows and complete 3×6 at that weight. Week 2, make it 3×8 each. Rest ~1-1:30.
Superset 3 – Three Times
Seated Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I
Tricep Pushdowns with Rope Attachment or Bands – https://www.youtube.com/watch?v=b-6DQXYlvkk
Week 2, complete 3×10 of each movement at RPE 8-9. Rest as needed to maintain form and heavier weights.
Superset 4 – Three Times
Standing alternating back cable rows – https://www.youtube.com/watch?v=pE-INqmDy-M
Hammer Curls – https://www.youtube.com/watch?v=A-U2FH2Cm58
On rows, hold one cable by your chest while the other goes forward and back. If you do not have access to a dual cable machine, one at a time is fine. Curls are simultaneous. Rest as needed to maintain form and RPE~7-8. Week 2, complete 3×10 of each rows and 3×12 curls.
Conditioning –
4RFT –
5 each twisting v-ups
5 inch worm to push up
10 air squats
10 skate hops each
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Air squat – https://youtu.be/dHcOVV2Pn-U
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Complete four rounds for time of 5 each twisting v-ups, alternating, then 5 inch worm to push ups. For these walk out to high plank, lower with control, preferably no knees on the descent, then go fully chest to deck and if you need to use your knees to ascend, use them, then walk yourself back to stand. Then 10 air squats and 10 each skate hops.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE x :90