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-
5 x 7 @ RPE 8
Then:
1 max set (least assistance possible or bodyweight)
2 x 5 back-off sets @ RPE 7
Superset 2 – X Times
Upper Back Rows on Incline Bench – https://www.youtube.com/watch?v=m6HFDwvNGyg x 8
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E 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 4, reps decrease on rows so add weight and a fourth set on these only. On the flys, add a pause in extension on each rep while maintaining weight from last week.
Superset 3 – FOUR Times
Arnold Z Press with DB/KB – https://www.youtube.com/watch?v=gzlATFa26YE x 8
Wide grip lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 8
Week 4, add a fourth set to both movements. Reps decrease so add weight. RPE 9-10.
Circuit 4 – Three Times
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 8-10
OR banded https://youtube.com/shorts/-YHQYZ4c_sw?si=NSNTRrI04Xhs_1xt
Tricep Pushdowns with Rope Attachment or Bands – https://www.youtube.com/watch?v=b-6DQXYlvkk x 8-10
Push Up Prone Row/ Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k x 7 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 4, reps go down so add weight on biceps and triceps, but reps increase on prone rows so maintain weight.
Conditioning –
For time
21-15-9
Medball slams and medball jacks
Medball Slams (front) – https://www.youtube.com/watch?v=t0dxUymR4rU
Medball Jacks – https://www.youtube.com/watch?v=-15tc_B1rl8
For time complete 21 medball slams and medball jacks, then 15 and 9 of each.
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