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 1, complete 3×4 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 8 each
Split stance two arm rows – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 8
Week 1, feel out new movements. RPE~7. If no incline bench, perform on SB or flat bench.
Superset 3 – Three Times
Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I x 8
Underhand lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 8
Circuit 4 – Three Times
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 10 each
High Plank walkout – https://www.youtube.com/watch?v=ERawonYtFfY x :10 each am leads
Skull Crushers on Ball/bench – https://www.youtube.com/watch?v=l2PCw8Yq3dM x 10
Hammer curls – https://www.youtube.com/watch?v=A-U2FH2Cm58 x 10
Conditioning –
:40 on/ :20 off x 6
Single leg step up with a hop
Step ups with a hop – https://www.youtube.com/watch?v=S-6oYm5k6aM
In :40 complete as many step ups with a hop as possible on one leg. Both feet always come back to the floor. Switch legs each round. Bodyweight or hold weights any way, but keep moving. If the weight holds you back, drop it/ them.
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