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..
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 5 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Single arm band OH press – https://www.youtube.com/watch?v=splEnKPSvyk x 5 each
Set 1- Z-press
Week 2, complete 4×5 at same weight as week 1. Rest ~2 min between sets. RPE ~9. Use a barbell if you have access, otherwise, db’s.
Z-Press with Barbell – https://www.youtube.com/watch?v=nKSTSWIv0ZI
Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo
Superset 2 – Three Times
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw x 10
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q x 12
Week 2, reps increase but weight stays the same.
Circuit 3 – Three Times
Alternating up OH Press – https://www.youtube.com/watch?v=NVUpz-wRn1c x 10 each
Thumb facing rear delt fly on side – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 12
Finisher –
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI
OR Push up variations – https://www.youtube.com/watch?v=lG-bpzXlH9w
Week 2, complete 3 sets of 6 push ups and 6 walking planks each arm. The goal is to complete this with minimal or no rest, while always tapping your chest to the floor on each push up. So move to your knees for both movements as soon as you need to.
Conditioning –
3RFT –
10 front squats
10 prone rows
10 v-ups
Three rounds for time of 10 easy front squats, 10 (total) prone rows with the same weights and 10 v-ups. Nothing is heavy – move fast.
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Prone row – https://www.youtube.com/watch?v=Ol1BI7bUQfE
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4 x 1 min each way