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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Overhead Press (two arms) with band – https://www.youtube.com/watch?v=splEnKPSvyk x 10, pause at top for :02 on each
Set 1 – X Times
Overhead Press w/ Barbell – https://www.youtube.com/watch?v=7DwGgMn3GIw – work to a heavy set of 8 reps.
OR Shoulder Press with DB/KB – https://www.youtube.com/watch?v=LBduKiBn0yc
Your RPE in week 1 should be about a 9. This isn’t necessarily an 8 rep max, but if it ends up being, that’s fine. But reps 7 & 8 should feel very heavy.
Superset 2 – Three Times
Floor Press with Dumbbells (wide grip) – https://www.youtube.com/watch?v=N_yIRblYbmc x 10
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q x 10
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.)
Superset 3 – Three Times
Single arm overhand bent over row – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 10 each
Bicep Curls w/ Barbell – https://www.youtube.com/watch?v=MZYZij7-xk8 x 10
OR DB Bicep curls – https://www.youtube.com/watch?v=GNLcNTc3–E x 10
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.)
Circuit 4 – Three Times
Front Raises – https://www.youtube.com/watch?v=dgm0DERQ-m0 x 10
Lateral Raises with Cables/ Bands – https://www.youtube.com/watch?v=NtSD3iK_3Uc x 10
Palm facing Rear Delt Fly on side – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 10 ea
Week 1 has all new movements so go by feel here, working toward a rate of perceived exertion at about 70-80% (RPE 7-8.)
Conditioning –
3RFT –
20 KBS
15 sit ups
Three rounds for time of 20 continuous KB swings overhead. Your weight can be light to moderate, but know that once you pick up the bell, you cannot set it down until all 20 are done. Then 15 sit ups any way.
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s/ Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min hold each