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..
Cat cow – https://www.youtube.com/watch?v=c318HDyfZXQ x 5
Shoulder Clocks in high Plank – https://www.youtube.com/watch?v=Nl-mDBAeyXs x 5 each, each side
Neutral band arm slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Set 1 – Chin ups
3×8 chin ups using as little assistance as possible; rest 1:30-2:00 between sets
Chin up – https://www.youtube.com/watch?v=PTRHMBfnjEU
Chin up (band assisted) – https://www.youtube.com/watch?v=MajmFI5KpUM
Superset 2 – X Times
One arm standing overhead press – https://www.youtube.com/watch?v=NVUpz-wRn1c x 8 ea
Two arm tricep kickbacks band/ cable – https://www.youtube.com/watch?v=1neBTWGPR-4 x 10
Week 4, reps decrease so add weight. Add a fourth set to presses only.
Superset 3 – Three Times
SB chest flys – https://www.youtube.com/watch?v=GC3a2aFJbTs&feature=youtu.be x 12
Lawnmower Rows – https://www.youtube.com/watch?v=5Xrd6WUnHpM x 12 each
Week 4, keep the pause in flexion on the flys and add a :03 descent on each reps while maintaining last week’s weight. Keep the pause at the top on each row and add a :03 descent on each rep while maintaining last week’s weight.
Circuit 4 – X Times
Bent over underhand row – https://www.youtube.com/watch?v=BcBJ5zueMjY x 8
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 12-15
Crossbody curls – https://www.youtube.com/watch?v=cihr7_cCF7s x 8 each
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU x 12 each
Week 4, for the rows, add weight as reps decrease. Add a fourth set to these only. Take your time on push ups, trying to get as many as you can from your toes or toes down to the floor then knees on the way up. Curls decrease in weight so add reps.
Conditioning –
6RFT
10 each leg butt kicks
10 low plank hip dips
10 each leg high knees
10 flutter kicks on back
Butt kicks – https://www.youtube.com/watch?v=ZyMqzYra8g4
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw
High knees – https://www.youtube.com/watch?v=ZyMqzYra8g4
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ
Six rounds for time of 10 butt kicks each leg,10 (total) hip dips, 10 high knees each leg then 10 total flutter kicks on your back. Move quickly through the transitions.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined supine twist – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 1 min each