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..
Prone Thoracic Rotations – https://www.youtube.com/watch?v=IX6_4xpLpeU x 3 each way, each position
Forward facing band slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Bottoms up hold – https://www.youtube.com/watch?v=AUJhWhCoPzo x :10 with elbows bent + :10 with arms overhead
Primary Lift – Barbell Push Press
Push Press w/ Barbell – https://www.youtube.com/watch?v=LyR531rfw2g
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8–8.5
Working Sets:
5 x 2 @ 85–88%
4 x 3 @ 75%
Primary Lift – Dual DB Push Press
Dual DB Push Press –https://www.youtube.com/watch?v=I31sEAdrW6Y
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8–8.5
Working Sets:
5 x 5 @ 82–85%
4 x 6 @ 72–75%
Superset 1 – Three Times
Gorilla Rows – https://www.youtube.com/watch?v=ufyk6O5-yBU x 10 each
Alternating up DB/KB bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk x 12 each
Week 2, keep weight the same despite additional reps.
Superset 2 – Three Times
Wide grip floor press – https://www.youtube.com/watch?v=N_yIRblYbmc x 12
Tricep Rollback Extensions – https://www.youtube.com/watch?v=g_l4Vgz2Hqc x 12
Circuit 3 – Three Times
Thumbs facing rear delt flys – https://www.youtube.com/watch?v=MMrNAzy541k x 12
Concentration Curls – https://www.youtube.com/watch?v=TG1pRvQ-dSg x 12
Tricep Kick Backs – https://www.youtube.com/watch?v=dYU7HmcBXXM x 12
Conditioning –
For time –
30-20-10
Plankjacks
Bicycle crunches
Jumping lunges
For time complete 30 plank jacks, 30 bicycles and 30 jumping lunges (total), then 20 of each then 10 of each.
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4
Plank Jacks – https://www.youtube.com/watch?v=X2bk55U6ErA
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Puppy Pose – https://www.youtube.com/watch?v=tvExHl0ivQU&feature=youtu.be x 1-2 min