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 5 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 10 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 :20
Week 3, add a :02 descent on each shoulder press.
Circuit 3 – Three Times
SA Cable chest press – https://www.youtube.com/watch?v=VpSOGtJJ-X4 x 10 each
Two arm cable rows – https://www.youtube.com/watch?v=pE-INqmDy-M x 12
Single arm cable curl – https://youtu.be/CAsIwD1Nizk x 12 each
Week 3, add a :02 descent on each chest press and a full stop :03 FULL MISSISSIPPI pause and squeeze on each row with your hands by your chest.
Circuit 4 – Three Times
Push Up (Diamond) – https://www.youtube.com/watch?v=oM2iIlkO_wI x 12
Bradford Press – https://www.youtube.com/watch?v=-QLPgo8y4BQ x 12 (over+back=1)
Split stance SA Row – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 12 each
Conditioning –
:60 max effort prone rows
:90 max effort step up to curtsy step downs
:30 rest
X 3 rounds
Prone rows – https://www.youtube.com/watch?v=Ol1BI7bUQfE
Step up to curtsy step down – https://www.youtube.com/watch?v=MgrmoIWU5oQ
In one minute complete as many light prone rows as possible (just alternate the rows, go to knees when needed to keep moving.Then go right into (bodyweight) step up to curtsy step down for :45 on one leg, switch and do :45 on the other leg. Rest :30 and do three total rounds. On the step ups, stay as low as you can and keep moving.
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