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..
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x ~1 min
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Single Arm Row in QP – https://youtu.be/g3rxC3e3bcI x 8 each
Set 1 – Pullups
Strict chest to bar pullups – https://youtu.be/QNfFgEk3KfU?si=wkzJmujc8Fv-xgOE
Week 3, complete 5×4 strict chest to bar pull-ups with the least amount of assistance needed. Rest ~2 min between sets so you can maintain the least amount of assistance.
Superset 2 – Three Times
Alternating down incline bench chest press – https://www.youtube.com/watch?v=uohmUS623VQ x 12 each
Split stance two arm rows – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 12
Week 3, keep weight the same but add reps. RPE ~7-8.
Superset 3 – Three Times
Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I x 12
Underhand lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 12
Circuit 4 – Three Times
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 12 each
High Plank walkout – https://www.youtube.com/watch?v=ERawonYtFfY x :12 each am leads
Skull Crushers on Ball/bench – https://www.youtube.com/watch?v=l2PCw8Yq3dM x 12
Hammer curls – https://www.youtube.com/watch?v=A-U2FH2Cm58 x 12
Week 3, keep a pause to the top of each row and in extension on each skull crusher and at the top (squeeze hard) of each curl. Maintain weight from last week despite additional reps.
Conditioning –
For time –
12-9-6-3
Bicycle crunches
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
For time complete 12 bicycle crunches, each side, 12 walking planks each arm leading, then 12 moderate deadlifts. Then 9, 6 and 3 of each.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lying Shoulder Stretch – https://www.youtube.com/watch?v=z8OeWu6mY4k x 1 min each