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-
7 x 5 @ RPE 7
Then: 1 AMRAP (same assistance, beat last week by 1–2 reps)
Superset 2 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 10
Upper Back Rows on Incline Bench – https://www.youtube.com/watch?v=m6HFDwvNGyg x 10
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 2, add a :02-03 descent on each movement but maintain weight from last week despite extra time under tension.
Superset 3 – Three Times
Arnold Z Press with DB/KB – https://www.youtube.com/watch?v=gzlATFa26YE x 10
Wide grip lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 10
Week 2, add a :02-03 descent on each press and ascent on each pulldown, but maintain weight from last week despite extra time under tension.
Circuit 4 – Three Times
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 10
OR banded https://youtube.com/shorts/-YHQYZ4c_sw?si=NSNTRrI04Xhs_1xt x 10
Tricep Pushdowns with Rope Attachment or Bands – https://www.youtube.com/watch?v=b-6DQXYlvkk x 10 x 10
Push Up Prone Row/ Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k x 5 each
New movements. RPE ~7-8 this week. 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 2, add a :02-03 descent on each curl and ascent on each pushdown but maintain weight from last week despite extra time under tension. Week 2, maybe try heavier on the prone rows.
Conditioning –
Every :90 perform 10 each leg step up to knee drive and in remaining time perform medball toe taps x 5 rounds
Step Up with knee drive – https://www.youtube.com/watch?v=IoZstrg12aM
Medball Toe Taps – https://www.youtube.com/watch?v=b24NLOv_T8o
Hustle through the step ups with or without weight, then use the toe taps to keep moving.
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