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
4 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 12 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 :25
Week 4, reps increase on shoulder press but try to maintain weight.
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 15
Single arm cable curl – https://youtu.be/CAsIwD1Nizk x 12-15 each
Week 4, reps increase but try to maintain weight. If you can add reps on the curls, do it.
Circuit 4 – X Times
Split stance SA Row – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 8 each
Push Up (Diamond) – https://www.youtube.com/watch?v=oM2iIlkO_wI x 12+
Bradford Press – https://www.youtube.com/watch?v=-QLPgo8y4BQ x 8 (over+back=1)
Week 4, I moved rows to the first movement so you can do four rounds of these only. Reps decrease so add weight. On the push ups either do 12 reps every time or if you can do a couple more, do it. On the presses, reps go down so add weight.
Conditioning –
3RFT
10 hollow rocks
8 burpees
6 pistols
Hollow rock – https://www.youtube.com/watch?v=TyNsZtBS8C0
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Air squat – https://youtu.be/dHcOVV2Pn-U
Pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY
Three rounds for time of 10 hollow rocks, 8 burpees and 6 (total pistols.) Burpees are always chest to deck but you can step or jump and pistols can be subbed with 12 air squats if you cannot do pistols. Move fast.
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