6.15.26UpperST - Kyra Williams Fitness

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..

Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 6-10 each

Primary Lift – Barbell Bench Press

Warm-Up:

5 @ RPE 5

3 @ RPE 6

2 @ RPE 7

Working Sets:

5 x 5 @ 72–75%

Primary Lift – Dual DB Chest Press

Warm-Up:

8 @ RPE 5

5 @ RPE 6

3 @ RPE 7

Working Sets:

5 x 7 @ 72–75%

Superset 1 – Three Times

Single arm supported row on bench – https://www.youtube.com/watch?v=-FOi9L96_gA x 12 ea

Week 3, keep weight the same despite extra reps.

Superset 2 – Three Times

Shoulder Press (Seated on Ball/ Bench) with DB/KB – https://www.youtube.com/watch?v=zSsEercOpNI x 12

Circuit 3 – Three Times

21’s – https://www.youtube.com/watch?v=OwbGENVNlPI

Week 3, if you can try the 21’s with KB’s or a band or even a barbell, do it.

Conditioning –

2RFT –

20 each leg mountain climbers

20 squat jumps

20 each leg x-climbers

20 each penguins

Two rounds for time of 20 each leg mountain climbers, 20 each leg x-climbers, 30 each penguins and 30 each bicycle crunches. Go fast.

Cool down/ static stretch –

Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching