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 3 each way, each position
Forward facing band slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Bottoms up hold – https://www.youtube.com/watch?v=AUJhWhCoPzo x :10 with elbows bent + :10 with arms overhead
Primary Lift – Barbell Push Press
Push Press w/ Barbell – https://www.youtube.com/watch?v=LyR531rfw2g
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8
Working Sets:
5 x 3 @ 77–80%
Day 2: 4 x 4 @ 70%
Primary Lift – Dual DB Push Press
Dual DB Push Press –https://www.youtube.com/watch?v=I31sEAdrW6Y
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8
Working Sets:
5 x 6 @ 75–78%
4 x 8 @ 70%
Superset 1 – X Times
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 4 each arm, each leg fwd
Bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk x 12
Week 4, perform FOUR sets of the rows only. Move up in weight as reps decrease on these. Reps increase on curls so aim to maintain weight despite extra reps. RPE 9-10.
Superset 2 – X Times
SA DB Chest press – https://www.youtube.com/watch?v=LajATqFnZTk x 8 each
Tricep Pushdowns with Straight Bar Attachment or Bands – https://www.youtube.com/watch?v=x4f_9S7USNs x 12
Week 4, perform FOUR sets of the presses only. Move up in weight as reps decrease on these. Reps on pushdowns stay the same but at a pause on the bottom of each rep while maintaining weight. RPE 9-10.
Circuit 3 – Three Times
Lateral Raises with Cables/ Bands – https://www.youtube.com/watch?v=NtSD3iK_3Uc x 12 ea
SA Band front raise – https://youtube.com/shorts/QC9awPNf4qY?si=RhH_0p_q98Xk6ujM x 12
Single arm banded rear delt flys – https://www.youtube.com/watch?v=FrB8vIFzckw x 12ea
Go lighter than you think on these. Perform all lateral raises, then all 12 front raises and all 12 flys on your weaker side with minimal rest. Repeat on the other arm. Complete 3 sets on each side. It’s not a race, but keep moving. Week 4, add a pause to the top of every single rep.
Conditioning –
1 min max effort reverse burpees
1 min max effort inch worm to push up
1 min max effort v-up and side v-up
X 2
Reverse Burpees – https://www.youtube.com/watch?v=ZRrYxjqeVSA
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU
In one minute complete as many reverse burpees as possible. Then in one minute complete as many inch worms to push ups as possible. Then in 1 minute complete as many v-up/ side v-ups as possible. Do that twice. On the inchworms you can stand all the way up or not, and the push ups are chest to deck, use your knees or not, but go all the way to the floor.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lying Shoulder Stretch – https://www.youtube.com/watch?v=z8OeWu6mY4k x 1 min each