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 4, complete 4×5 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 4, keep ten reps on rows but add pause at the top of each rep. Same weight as last week.
Superset 3 – X Times
OR banded seated wide grip row x 8
DB reverse curls x 12
Week 4, maintain pause by chest on each row rep and slow extension on rows but reps decrease so you can increase weight. Add a fourth set of these only. Maintain slow descent on each curl and add reps but try to maintain weight. RPE ~8-9.
Superset 4 – Three Times
Single arm lat pushdown x 12 each
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 12
OR RB Hammer curls x 12
Week 4, same weights as last week but add reps on pushdowns. You can also make your last set of curls to failure this week.
Conditioning –
AMRAP6
10 step up to curls
10 walking planks
Step up to curl variations – https://www.youtube.com/watch?v=Va7A9Gv8VVk
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI
In 6 minutes, complete as many rounds/ reps as possible of 10 alternating step ups with two arm curls, then 10 (total) walking planks.
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
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Friday, 8/28 Lower Body Strength
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..
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 1-2 min each (only do this once)
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 5 each way, each leg
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Superset 1 – Three Times
Hip Thrust, B-Stance (BW/DB/BB) – https://www.youtube.com/watch?v=-0NcIgLw8tM
Hip thrusts – https://www.youtube.com/watch?v=0AV9W2DGaiw
Week 4, use the same weight as last week complete 12 B-stance hip thrusts with each leg forward, right into a max effort set of normal hip thrusts. Rest 2-3 min between each superset. RPE is 10.
Superset 2 – X Times
Back rack BB reverse lunges – https://www.youtube.com/watch?v=bP2K6-7elvQ x 8 each
OR db reverse lunges – https://www.youtube.com/watch?v=QTdFikof4c8
Tall kneeling halos – https://www.youtube.com/watch?v=Gr-GCc9iaDY x 8 each way
Week 4, RPE ~9-10. Reduce reps so you can increase weight. Add a fourth set to lunges and if you want, a fourth set on halos too.
Superset 3 – Three Times
Single arm, single leg RDL – https://www.youtube.com/watch?v=UOqYXJ4A968 x12 each
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x 12 each
Hold the DB in the same hand as the working leg and keep it in close to the standing leg. Week 4, keep slow down each RDL for a :03 descent and a full stop pause in the bottom and pause on each twist. Same weights as last week despite additional reps. RPE ~9.
Circuit 4 –
Sumo Deadlift with KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc x 12
Frog bridges – https://www.youtube.com/watch?v=l-GRc338kgQ x 20
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :30
Week 4, RPE ~8. Don’t rush but don’t rest. Increase weight on sumos this week. Sumo’s are to be done with one db held between your two hands, not two db’s. Go heavy on this because the movement is easy. Add a full stop pause at bottom and top to squeeze your glutes on each rep.
Bridges are pumps, bodyweight only. Big glute squeeze, and if you can raise your top leg on the side plank, do it.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea