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 1, complete a max effort set of :03 descent negative pull-ups OR, find the least amount of weight you need to use as assistance for one full :03 negative pull-up.
Superset 2 – Three Times
Split stance single arm row – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 8 each
DB Drag curls x 10
Week 1, RPE ~8 as you go through new movements.
Superset 3 – Three Times
Good mornings with KB (two) – https://www.youtube.com/watch?v=fFn_9z3C7Jc x 10
Back Extensions on SB – https://www.youtube.com/watch?v=I1ebyZaAXsg x 10
OR Machine back extension x 10
OR Back ext on Smith machine x 10
Week 1, perform 10 good mornings with two lighter KB’s as you get used to this. 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. No weight on the back ext on week 1. These are two low back movements back to back so rest as needed.
Circuit 4 – Three Times
Band facepull x 15
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA x 10
OR Seated banded high row x 10
Crossbody Bicep curls – https://www.youtube.com/watch?v=cihr7_cCF7s x 8 each
Don’t rush, but don’t rest here. Week 1, keep those banded face pulls moving quickly. RPE ~7.
Conditioning –
For time –
20/15/10/5 curl to press
30 toe taps
For time, complete 20 light curl to presses (either variety) then 30 total toe coats to one db. Then 15 curl to press, 10 and 5 with toe taps between
Bicep Curl to Shoulder Press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
Medball Toe Taps – https://www.youtube.com/watch?v=b24NLOv_T8o
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