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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min
Bottoms Ups KB Press (Two-Arm) – https://www.youtube.com/watch?v=AUJhWhCoPzo x 10
Set 1 – Three Times
Z-Press with Barbell – https://www.youtube.com/watch?v=nKSTSWIv0ZI x 12
OR Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo x 12
Week four, we are going to increase your reps but try to maintain weight from last week. Add more rest if needed to make this possible. Your last 3 reps should be an RPE ~9-10. Rest as needed to maintain that weight across all 3×12.
Superset 2 – Three Times
Chest Flys with Cables/ Bands – https://www.youtube.com/watch?v=1gBtkcCj4zc x 8-10
Tricep Kickbacks with Cables/ Bands (two arm, alternating back) – https://www.youtube.com/watch?v=1neBTWGPR-4 x 10 each
Week 4, reps decrease in order to attempt to use the same weight as last week, or increase IF possible, while use a :03 ascent and descent on each movement.
Superset 3 – Three Times
Gorilla Rows – https://www.youtube.com/watch?v=ufyk6O5-yBU x 8-10 each
Bicep Curls (DB’s or KB’s) – https://www.youtube.com/watch?v=HZ_TF-alCTk x 10
Week 4, reps decrease in order to attempt to use the same weight as last week, or increase IF possible, while use a :03 ascent and descent on each movement.
Circuit 4 – Three Times
Prone Row to Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k x 12 each (no pushup)
Good mornings with KB (two) – https://www.youtube.com/watch?v=fFn_9z3C7Jc x 8-10
Low trap Shrugs (DB/ KB/ BB) – https://www.youtube.com/watch?v=5GoXuZPhcKg x 15
Week four, reps increase on rows but maintain weight; good mornings decrease in reps but you are adding a :03 descent plus a full stop pause to every rep – try to maintain or increase weight from last week despite the tempo; for the shrugs add a full :02 pause and squeeze at the top of each rep.
Conditioning –
For time –
21 v-ups
21 DB snatches
5 inch worm to push ups
15 v-ups
15 DB snatches
5 inch worm to push ups
9 v-ups
9 DB snatches
5 inch worm to push ups
For time, complete 21 v-ups, 21 light DB snatches from the floor, alternating hands, then 5 inch worm all the way out to a push up, then all the way back to stand. The v-ups and snatches go to 15 and 9, but the inch worm to push ups stay the same at 5 every time. Push ups are always chest to deck so you can modify to your knees, particularly on the way up.
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Snatch with DB (Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
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 :30 x 3 alternating with
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :15 x 3