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
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x 5 up and down + :10 hold at top
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each, bent over
Primary Lift – Close Grip Bench Press
Warm-Up Sets:
1×5 @ 40-55% of 5RM (rest :30-60)
1×3 @ 45-55% (rest :30-60)
1×2 @ 55-65% (rest :30-60)
1×2 @ 65-75% (rest :30-60)
8×2 @ 80% of tested 5RM, focusing on speed and perfect form; Rest: 30-60 seconds.
Bench press, close grip – https://www.youtube.com/shorts/0nQA8gcPAoM
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw
If you are using db’s to chest press, use a tempo of :03 ascent, a :01 full stop at the top and a :03 descent with a :01 full stop at the bottom. Follow the warm up and working %. So let’s say you used 30# db’s for your 5RM, you’d use 10’s, 15’s then 20’s for your warm ups. 25# would be your working weight at 80%. ALWAYS maintain the tempo here.
Superset 1 – Three Times
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y x 10
Rear Delt Flys on Side (thumbs down) – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 10
Week four, lets omit the pauses again tempo, decrease the reps back to 10, but alternate up on push press. Take your time/ go at a comfortable pace so you can push your weight, but don’t rush.
Superset 2 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 10
Skull Crushers on Incline Bench – https://www.youtube.com/watch?v=clVWHQV9f1M x 10
Superset 3 – Three Times
Underhand lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 10
Bicep Curls (DB’s or KB’s) – https://www.youtube.com/watch?v=GNLcNTc3–E x 10
Week four, alternate down on curls.
Circuit 4 – Three Times
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 8
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA x 10 + pause
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI x 6 each leading
Low Side Plank, Alternating – https://www.youtube.com/watch?v=YyMD8mVOgms x :20
Week four, we are going to decrease reps on push ups and add as slow of a descent as you can for each rep. On the rows, we are going to pause at the top of each rep for :02. Take little to no rest between walking planks and side planks.
Conditioning –
For time –
10-8-6-4-2-4-6-8-10
Alternating down DB overhead press
Sit ups
Alt down overhead press – https://www.youtube.com/watch?v=NVUpz-wRn1c
Situps (any variation) – https://www.youtube.com/watch?v=TbIWHi_CWB4
For time, complete 10 each arm alternating down db overhead presses. Use a weight that feels fairly challenging at first, but you go down in reps (even though you will go back up). Breaks should be minimal on these. Then sit ups of any variation.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE – :30 on/ :30 off x 3