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
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min
Bottoms Ups KB Press (Two-Arm) – https://www.youtube.com/watch?v=AUJhWhCoPzo x 10
Set 1 – FOUR Times
Z-Press with Barbell – https://www.youtube.com/watch?v=nKSTSWIv0ZI x 8
OR Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo x 8
Week five we are taking the reps down but adding an extra set. RPE ~ 9. Rest as needed to maintain weight – try to increase from all previous weeks for at least 2 of the sets.
Superset 2 – Three Times
Chest Flys with Cables/ Bands – https://www.youtube.com/watch?v=1gBtkcCj4zc x 12
Tricep Kickbacks with Cables/ Bands (two arm, alternating back) – https://www.youtube.com/watch?v=1neBTWGPR-4 x 12 each
Week 5, remove all pauses and tempos and increase reps. RPE ~ 8-9.
Superset 3 – Three Times
Gorilla Rows – https://www.youtube.com/watch?v=ufyk6O5-yBU x 12 each
Bicep Curls (DB’s or KB’s) – https://www.youtube.com/watch?v=HZ_TF-alCTk x 12
Week 5, remove all pauses and tempos and increase reps. RPE ~ 8-9.
Circuit 4 – Three Times
Prone Row to Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k x 8 each
Good mornings with KB (two) – https://www.youtube.com/watch?v=fFn_9z3C7Jc x 10
Low trap Shrugs (DB/ KB/ BB) – https://www.youtube.com/watch?v=5GoXuZPhcKg x 15
Week five, we are adding the push up on the rows, but the reps come down. You can maintain or decrease weight based on fatigue of shoulders. These will be push up – row to plank – row to plank other side = 1 rep, so 8 push ups. Good mornings, remove tempo but maintain pause in the bottom of each rep. Maintain or increase weight in week 5. For the shrugs maintain a full :02 pause and squeeze at the top of each rep.
Conditioning –
AMRAP12
10 push ups
10 upright rows
2..4..6.. single arm DB squats
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A
In 12 minutes, complete as many rounds or reps as possible of 10 push ups, 10 upright rows then an ascending ladder of single arm DB Front squats. For the upright rows, alternate as you wish. On the front squats, alternate as you wish, but it’s not per side for either, it’s total. Use the weight weight – it should be moderate.
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 :30 x 3 alternating with
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :15 x 3