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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 10 each
Split stance I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 3 ea, each leg fwd
Set 1 – Pullups
Pull up Negative – https://www.youtube.com/watch?v=EkpJkHpJXmM
Week 3, complete 3×6 :03 negative pull-ups with the least amount of assistance you need. Rest 1:30 between sets.
Superset 2 – Three Times
Split stance single arm row – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 12 each
DB Drag curls x 125
Week 3, RPE ~8+. Same weights as last week but add reps.
Superset 3 – Three Times
Good mornings with KB (two) – https://www.youtube.com/watch?v=fFn_9z3C7Jc x 12
Back Extensions on SB – https://www.youtube.com/watch?v=I1ebyZaAXsg x 12
OR Machine back extension x 12
OR Back ext on Smith machine x 12
Week 3, perform 12 good mornings with two lighter KB’s, but go up slightly from last week. Add a little weight on back extensions if possible as well. After that, walk it off as needed, then go into your back extensions on the ball or machine. Ball is going to be more hamstring oriented as you have to use them to wedge yourself against the wall, but trust you are still using your low back. If you have the machine, use it. Perform the back variation she discusses first in the video. These are two low back movements back to back so rest as needed.
Circuit 4 – Three Times
Band facepull x 18
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA x 12
OR Seated banded high row x 12
Crossbody Bicep curls – https://www.youtube.com/watch?v=cihr7_cCF7s x 12 each
Week 3, keep those banded face pulls moving quickly but add a full stop pause on each. Add a slow descent on each inverted/ band row. Keep weight same on curls but add reps. RPE ~8+. Don’t rush, but don’t rest here.
Conditioning –
Tabata DB Swings
Dumbbell Swings – https://www.youtube.com/watch?v=TpCMEKgdwbo
:20 of db swings with a moderate weight, then :10 rest for 8 rounds.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pyramid Pose – https://www.youtube.com/watch?v=Da-tbFeTEhc x 2 min