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
3×6 chin ups using as little assistance as possible; rest 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 – Three Times
Single 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 1, RPE ~7, feeling out weights.
Superset 3 – Three Times
SB chest flys – https://www.youtube.com/watch?v=GC3a2aFJbTs&feature=youtu.be x 10
Lawnmower Rows – https://www.youtube.com/watch?v=5Xrd6WUnHpM x 10 each
Circuit 4 – Three 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 8
Crossbody curls – https://www.youtube.com/watch?v=cihr7_cCF7s x 10 each
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU x 8 each
Go heavy on the rows for RPE ~8+; then back off allowing the rest to be an RPE ~6-7. 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.
Conditioning –
EMOM6 –
1 – 6 each leg step up + hop
2 – 12 bench hop overs feet together
Step ups with a hop – https://www.youtube.com/watch?v=S-6oYm5k6aM
Bench Hop Overs Feet Together – https://www.youtube.com/watch?v=y5mfRrZUZ5c
Every minute on the minute a timer will beep. In the first minute, complete 6 step up with a hop on each leg, bodyweight only, alternating or not. In however much time you have left, rest. Then minute 2, complete 12 bench hop overs with feet together, and rest in the time left over. Do that three rounds.
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