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 Ramp:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
Working Sets:
4 x 5 @ 70%
+ Optional 3 x 6 @ 60–65% (focus: dip + drive timing)
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
Working Sets:
4 x 8 @ 70%
+ Optional 3 x 10 @ 60–65% (tempo + control)
Superset 1 – Three Times
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 5 each arm, each leg fwd
Bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk x 10
Week 2, add a :02-03 descent on each rep but maintain weight despite extra time under tension.
Superset 2 – Three Times
SA DB Chest press – https://www.youtube.com/watch?v=LajATqFnZTk x 10 each
Tricep Pushdowns with Straight Bar Attachment or Bands – https://www.youtube.com/watch?v=x4f_9S7USNs x 10
Week 2, add a :02-03 descent on each chest press and ascent on each pushdown, but maintain weight despite extra time under tension.
Circuit 3 – Three Times
Lateral Raises with Cables/ Bands – https://www.youtube.com/watch?v=NtSD3iK_3Uc x 10 ea
SA Band front raise – https://youtube.com/shorts/QC9awPNf4qY?si=RhH_0p_q98Xk6ujM x 10
Single arm banded rear delt flys – https://www.youtube.com/watch?v=FrB8vIFzckw x 10 ea
Go lighter than you think on these. Perform all lateral raises, then all 10 front raises and all 10 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. Add a pause at the top of each rep as well for week 2.
Conditioning –
For time –
10 reverse burpees
15 pikes or v-ups
20 inch worm to alternating high side plank
15 pikes or v-ups
10 reverse burpees
Reverse Burpees – https://www.youtube.com/watch?v=ZRrYxjqeVSA
Pikes – https://www.youtube.com/watch?v=lAR4dDwKT-s
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU
For time complete 10 reverse burpees, 15 pikes or v-ups, then 20 inch worms to alternating high side planks, then 15 more pikes or v-ups and 10 never burpees. On the inch worm to side planks, walk out to high plank then do one Sid plank each side and walk yourself back to stand. Do that 20 times.
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