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 3, complete 3×5 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 10
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 12 each
Week 3, remove pause from rows. Same weight as last two weeks but add reps.
Superset 3 – Three Times
Wide grip seated row x 12
OR banded seated wide grip row x 12
DB reverse curls x 10
Week 3, maintain pause by chest on each row rep and slow extension and same weight despite extra reps. Add slow descent on each curl. RPE ~8-9.
Superset 4 – Three Times
Single arm lat pushdown x 10 each
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 12
OR RB Hammer curls x 12
Week 3, remove tempo and pauses but add reps. Same weights as last week.
Conditioning –
4RFT –
12 push ups
8 jumping lunges each
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
Four rounds for time of 12 push ups, which should not be super hard. If you can’t bang out 12 push ups on the floor, move these to an incline. Then 8 jumping lunges each leg for four rounds for time.
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