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 2 min (only do this once)
Prone Snow Angels- https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 10 (pause on each)
Set 1 – Pullups
Pull ups – https://www.youtube.com/watch?v=gc4wU3U6cp8
Week 2, complete 3×4 with as little assistance as possible. We are taking a dead stop/ dead-hang in the bottom of every rep before initiating for :03 full seconds. Arms should be fully locked out in the bottom before starting the pull.
Superset 2 – Three Times
Overhand BB Rows – https://www.youtube.com/watch?v=BcBJ5zueMjY Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 8
OR two arm overhand DB rows – https://www.youtube.com/watch?v=fS0f6i1_8Qs
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 10 each
Week 2, add pause to the top of the rows for a full stop pause connecting at the ribcage.
Superset 3 – Three Times
Wide grip seated row x 10
OR banded seated wide grip row x 10
DB reverse curls x 10
Week 2, maintain pause by chest on each row rep and slow extension; RPE ~8.
Superset 4 – Three Times
Single arm lat pushdown x 8 each
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 10
OR RB Hammer curls x 10
Week 2, add pause at bottom and top of each lat pushdown while engaged and add a slow descent on each curl. Same weights as last week.
Conditioning –
3 rounds –
:30 plank jacks
:15 low plank
:15 rest
:30 reverse burpees
:15v-ups
:15 rest
:30 max effort plank jacks, then :15 plank hold then :15 rest. Then :30 reverse burpees, :15 v-ups and :15 rest for three rounds.
Plank Jacks – https://www.youtube.com/watch?v=X2bk55U6ErA
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be
Reverse Burpees – https://www.youtube.com/watch?v=ZRrYxjqeVSA
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seal Pose – https://www.youtube.com/watch?v=d74VIbGZ7fA x 2 min