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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5
Overhead Circles with band – https://www.youtube.com/watch?v=jcRCkVxGKi4 x 10 each direction, each side
Forward facing Banded Arm Slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Set 1 – Pullups
Pull up Negative – https://www.youtube.com/watch?v=EkpJkHpJXmM
Week 2, complete 3×4 chin ups with a :02 pause at the top of each with as little assistance as possible. Rest 2 min between each set.
Superset 2 – Three Times
Chest flys – https://www.youtube.com/watch?v=GC3a2aFJbTs&feature=youtu.be
Lawnmower Rows – https://www.youtube.com/watch?v=5Xrd6WUnHpM
Week 2, RPE ~8 as you go through new movements. Complete 3×12 flys and 3×10 each rows.
Superset 3 – Three Times
Lat Pushdowns – https://www.youtube.com/watch?v=CN3H2dRDu3g
Single arm seated overhead press – https://www.youtube.com/watch?v=h-cB4ngWhTc
Week 2, RPE ~8 as you go through new movements. Complete 3×12 pushdowns and 3×10 each OH presses.
Circuit 4 – Three Times
Alternating down bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk
Skull Crushers on Ball and bench – https://www.youtube.com/watch?v=l2PCw8Yq3dM
Thumbs facing rear delts flys – https://www.youtube.com/watch?v=MMrNAzy541k
Week 2, RPE ~7-8 as you go through new movements. Curls are alternating down, so one is constantly holding tension. 10 each side for those. Skull crushers and rear delt flys are 12 reps for both.
Conditioning –
:30 on/ :15 off x 6
Step up to curl and press variations – https://www.youtube.com/watch?v=Va7A9Gv8VVk
Complete :30 max effort step up to curl and press, rest :15. Repeat for 6 rounds. On the step up, step up with your right, then step down leading with your right every single rep for :30, then switch the leading leg on the next round, etc. For your curl and press, it’s both arms so choose lighter weights, and you can do underhand or palms facing.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Neck/ Trap Stretches – https://www.youtube.com/watch?v=ZhuK9v9ygaE x 1 min each