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 10
OR Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo x 8
Week five we are gonna keep the weight the same despite extra reps. RPE ~ 9. Rest as needed to maintain weight – try to increase from all previous weeks for at least 2 of the sets.
Superset 2 – FOUR Times
Chest Flys with Cables/ Bands – https://www.youtube.com/watch?v=1gBtkcCj4zc x 8
Tricep Kickbacks with Cables/ Bands (two arm, alternating back) – https://www.youtube.com/watch?v=1neBTWGPR-4 x 8 each
Week 6, decrease reps so weight can increase. Add a fourth set. RPE ~9.
Superset 3 – FOUR Times
Gorilla Rows – https://www.youtube.com/watch?v=ufyk6O5-yBU x 8 each
Bicep Curls (DB’s or KB’s) – https://www.youtube.com/watch?v=HZ_TF-alCTk x 8
Week 6, decrease reps so weight can increase. Add a fourth set. RPE ~9-10.
Circuit 4 – Three Times
Push up 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 12
Low trap Shrugs (DB/ KB/ BB) – https://www.youtube.com/watch?v=5GoXuZPhcKg x 18
Week six, weight stays the same as last week despite extra reps. These will be push up – row to plank – row to plank other side = 1 rep, so 10 push ups.
Conditioning –
AMRAP 8
10 Air squat – https://youtu.be/dHcOVV2Pn-U
10 alternating up, upright rows https://www.youtube.com/watch?v=KCbP8Gu5V_4
10 each Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4
In 8 minutes, as many rounds/ reps as possible of 10 squats, 10 alternating up upright rows for 10 each, then 10 each bicycle crunches.
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