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..
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Bottoms up chest press – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 8 each
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 12
Set 1 – Negative pullups
3 x 3 reps + 3–4 sec lower each rep
Focus on smooth, controlled descent the entire way If you are not controlled enough, use more assistance.
Band assisted negative pull-ups – https://youtube.com/shorts/BHsz7Ub-y78?si=d9CdRMjZtuHUjIIC
Jumping negative pullups –https://youtube.com/shorts/QLluwBF0J0A?si=w6c0-L9_p-hg_eZ9
Superset 2 – Three Times
Alt down seated shoulder press – https://www.youtube.com/watch?v=6dsr1dwR-4s x 8 each
High plank walkout with a band – https://www.youtube.com/watch?v=c8dQmDhzauE x 5 each leading
High plank with a band – https://www.youtube.com/watch?v=IgQDJZrBPtk x :10
Week 1, get to know the movements and find an RPE ~7-8 for the entire workout.
Circuit 3 – Three Times
SA Cable chest press – https://www.youtube.com/watch?v=VpSOGtJJ-X4 x 8 each
Two arm cable rows – https://www.youtube.com/watch?v=pE-INqmDy-M x 10
Single arm cable curl – https://youtu.be/CAsIwD1Nizk x 10 each
Circuit 4 – Three Times
Push Up (Diamond) – https://www.youtube.com/watch?v=oM2iIlkO_wI x 8
Bradford Press – https://www.youtube.com/watch?v=-QLPgo8y4BQ x 8 (over+back=1)
Split stance SA Row – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 8 each
Conditioning –
:15 max effort jumping lunges
:30 rest
X 8 rounds
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Neck/ Trap Stretches – https://www.youtube.com/watch?v=ZhuK9v9ygaE x 1-2 min each