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..
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 10
Two arm banded OH Press – https://www.youtube.com/watch?v=splEnKPSvyk x 10
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each, pause
Set 1 – Pull ups
Assisted Pullups – https://youtube.com/shorts/ea46Eeg1thk?si=ZOuTGqcsdQGvdOT-
6 x 6 @ RPE 7–8
Then: 1 AMRAP
Option to slightly reduce assistance only if all sets stay clean
Superset 2 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 12
Upper Back Rows on Incline Bench – https://www.youtube.com/watch?v=m6HFDwvNGyg x 12
If you do not have an incline bench, do the chest flys on a ball wedged against a wall or on a medball so you are upright, or do these on a flat bench. For the rows, perform in a split stance position so chest is up. Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Superset 3 – Three Times
Arnold Z Press with DB/KB – https://www.youtube.com/watch?v=gzlATFa26YE x 12
Wide grip lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 12
Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Circuit 4 – Three Times
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 12
OR banded https://youtube.com/shorts/-YHQYZ4c_sw?si=NSNTRrI04Xhs_1xt x 12
Tricep Pushdowns with Rope Attachment or Bands – https://www.youtube.com/watch?v=b-6DQXYlvkk x 10 x 12
Push Up Prone Row/ Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k x 6 each
For push up/ row/ plank, complete 1 push up + row + side plank, then 1 push up + row with the other side + side plank. 5 each side. Go lighter and use knees as needed, even if just on the descent of the push up. Try to at least do the side planks from toes. Week 3, remove tempo but add reps. Possibly increase weight if possible, but keep RPE ~8-9.
Conditioning –
Three rounds –
:30 max effort jumping lunges
:30 max effort db push press
:30 max effort bicycle crunches
:30 rest
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
Two arm DB push press – https://www.youtube.com/watch?v=I31sEAdrW6Y
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4
Three rounds of :30 max effort jumping lunges, :30 max effort light db push press and :30 max effort bicycle crunches, rest :30.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seal Pose – https://www.youtube.com/watch?v=d74VIbGZ7fA x :90