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 10
Two arm banded OH Press – https://www.youtube.com/watch?v=splEnKPSvyk x 10
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each, pause
Set 1 – Pull ups
Assisted Pullups – https://youtube.com/shorts/ea46Eeg1thk?si=ZOuTGqcsdQGvdOT-
Find the right assistance level first
6 x 5 @ RPE 6–7
Then, 1 controlled AMRAP set (same assistance, stop at RPE 9)
Superset 2 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 10
Upper Back Rows on Incline Bench – https://www.youtube.com/watch?v=m6HFDwvNGyg x 10
If you do not have an incline bench, do the chest flys on a ball wedged against a wall or on a medball so you are upright, or do these on a flat bench. For the rows, perform in a split stance position so chest is up. New movements. RPE ~7-8 this week.
Superset 3 – Three Times
Arnold Z Press with DB/KB – https://www.youtube.com/watch?v=gzlATFa26YE x 10
Wide grip lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 10
New movements. RPE ~7-8 this week.
Circuit 4 – Three Times
Cable Curl with Rope attachment – https://youtu.be/iQbdAzvmRvA x 10
OR banded https://youtube.com/shorts/-YHQYZ4c_sw?si=NSNTRrI04Xhs_1xt x 10
Tricep Pushdowns with Rope Attachment or Bands – https://www.youtube.com/watch?v=b-6DQXYlvkk x 10 x 10
Push Up Prone Row/ Side Plank – https://www.youtube.com/watch?v=iDnLDxG-a9k x 5 each
New movements. RPE ~7-8 this week. For push up/ row/ plank, complete 1 push up + row + side plank, then 1 push up + row with the other side + side plank. 5 each side. Go lighter and use knees as needed, even if just on the descent of the push up. Try to at least do the side planks from toes.
Conditioning –
EMOM8 – 8 sit ups + plank jacks
In a :40 window complete 8 sit ups, and in whatever time you have left, perform plank jacks. Rest :20. Repeat for 8 rounds.
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
Plank Jacks – https://www.youtube.com/watch?v=X2bk55U6ErA
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 :90