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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Overhead Press (two arms) with band – https://www.youtube.com/watch?v=splEnKPSvyk x 10, pause at top for :02 on each
Set 1 – Three Times
Overhead Press w/ Barbell – https://www.youtube.com/watch?v=7DwGgMn3GIw x10
OR Shoulder Press with DB/KB – https://www.youtube.com/watch?v=LBduKiBn0yc
Week 1, you found a heavy set of 8. This week we are doing three sets of 10 reps. Use about 80% of what your found your 8RM to be. Or just complete 3×10 with about 1-2 min rest between with an RPE of 8.
Superset 2 – Three Times
Floor Press with Dumbbells (wide grip) – https://www.youtube.com/watch?v=N_yIRblYbmc x 12
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q x 12
Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8.)
Superset 3 – Three Times
Single arm overhand bent over row – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 12 each
Bicep Curls w/ Barbell – https://www.youtube.com/watch?v=MZYZij7-xk8 x 12
OR DB Bicep curls – https://www.youtube.com/watch?v=GNLcNTc3–E
Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8.)
Circuit 4 – Three Times
Front Raises – https://www.youtube.com/watch?v=dgm0DERQ-m0 x 12
Lateral Raises with Cables/ Bands – https://www.youtube.com/watch?v=NtSD3iK_3Uc x 12
Palm facing Rear Delt Fly on side – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 12 ea
Week 2, let’s keep the weight the same, or possibly increase, but reps go up. (RPE 8.)
Conditioning –
AMRAP8
12 plyo plie squats
10 plank jacks
8 sit ups
Plyo Plie Squats – https://www.youtube.com/watch?v=uQhiPojEgTI
Plank Jacks – https://www.youtube.com/watch?v=X2bk55U6ErA
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
In 8 minutes, complete as many rounds/ reps as possible of 12 plyo plie squats, 10 plank jacks and 8 sit ups.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s/ Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min hold each