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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x 5 up and down + :10 hold at top
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each, bent over
Primary Lift – Close Grip Bench Press OPTIONAL
Warm-Up Sets:
2×8 @ 40% (rest 1 min)
1×5 @ 50% (rest 1 min)
1×3 @ 60% (rest 1 min)
6×3 @ 50% of new 8RM, focusing on explosive speed (rest 90 sec)
Bench press, close grip – https://www.youtube.com/shorts/0nQA8gcPAoM
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw
Superset 1 – FOUR Times
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y x 8
Rear Delt Flys on Side (thumbs down) – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 10
Week six, reps decrease so weight can increase. Rest as needed to go as heavy as possible.
Superset 2 – FOUR Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 8
Skull Crushers on Incline Bench – https://www.youtube.com/watch?v=clVWHQV9f1M x 8
Superset 3 – FOUR Times
Underhand lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 8
Bicep Curls (DB’s or KB’s) – https://www.youtube.com/watch?v=GNLcNTc3–E x 8
Circuit 4 – Three Times
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 12
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA x 12 + pause
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI x 6 each leading
Low Side Plank, Alternating – https://www.youtube.com/watch?v=YyMD8mVOgms x :30
Take little to no rest between walking planks and side planks.
Conditioning –
AMRAP9
7 each arm push press
7 each Cossack Squats
7 each upright rows
7 each Russian twists
Push Press w/ KB/ DB (single arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Cossack Squats (One DB/KB at chest) – https://www.youtube.com/watch?v=PYykw2KF0E4
Upright rows with DB&KB (One arm) – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA
In 9 minutes, complete as many rounds/ reps as possible of 7 push press with each arm, 7 cossack squats each side, 7 each upright rows and 7 each Russian twists with one, lighter DB/ KB.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE – :30 on/ :30 off x 3