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..
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Shoulder Clocks in high Plank – https://www.youtube.com/watch?v=Nl-mDBAeyXs x 5 each
Bottoms up presses – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 5 presses +:10 hold at top
Set 1-
SA DB Push Press – https://www.youtube.com/watch?v=I31sEAdrW6Y
3×8 each; start on weaker side; pause in the bottom (NOT touch and go – think more along the lines of seven singles) @ RPE 10 (HARD); rest as needed.
Superset 2 – FOUR Times
Seated shoulder press – https://www.youtube.com/watch?v=zSsEercOpNI x 8
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 8 each
RPE ~9-10 this week. Reps decrease so weight can increase.
Circuit 3 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 15
Rear Delt flyes on Incline Bench – https://www.youtube.com/watch?v=AEzfBZB9Hqs x 18
Skull Crushers on Incline Bench – https://www.youtube.com/watch?v=clVWHQV9f1M x 20
Week 4, weight stays the same and reps increase. This is a volume circuit. The reps are higher and weight will stay lower. Don’t rush, but we’re not taking rest. If you do not have an incline bench perform chest flys and skull crushers on ball or fly bench and RDF’s, bent over.
Superset 4 – TWO Times
Single db front raise – https://www.youtube.com/watch?v=dgm0DERQ-m0
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68
Week 4, :20 up and down with ONE db held between your hands on the front raises, into a :20 static hold up with that db; then a :20 reverse table hold. Rest 1 min and repeat.
Conditioning –
3RFT
10 goblet squats
10 each arm, alt split stance rows
Goblet squat – https://youtu.be/_OqNhWR3AnU
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Three rounds for time of 10 heavier goblet squats (you may not always do these unbroken) and 10 each arm, split stance rows.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Chest/ Shoulder Stretches – https://www.youtube.com/watch?v=WNUiEMJsWrQ x 1 min ea