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..
Cat cow – https://www.youtube.com/watch?v=c318HDyfZXQ x 5
Shoulder Clocks in high Plank – https://www.youtube.com/watch?v=Nl-mDBAeyXs x 5 each, each side
Neutral band arm slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Set 1 – Chin ups
3×7 chin ups using as little assistance as possible; rest 2:00 between sets
Chin up – https://www.youtube.com/watch?v=PTRHMBfnjEU
Chin up (band assisted) – https://www.youtube.com/watch?v=MajmFI5KpUM
Superset 2 – Three Times
One arm standing overhead press – https://www.youtube.com/watch?v=NVUpz-wRn1c x 10 ea
Two arm tricep kickbacks band/ cable – https://www.youtube.com/watch?v=1neBTWGPR-4 x 12
Week 2, keeps weights the same but increase reps.
Superset 3 – Three Times
SB chest flys – https://www.youtube.com/watch?v=GC3a2aFJbTs&feature=youtu.be x 12
Lawnmower Rows – https://www.youtube.com/watch?v=5Xrd6WUnHpM x 12 each
Circuit 4 – Three Times
Bent over underhand row – https://www.youtube.com/watch?v=BcBJ5zueMjY x 10
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM x 10
Crossbody curls – https://www.youtube.com/watch?v=cihr7_cCF7s x 10 each
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU x 10 each
Go heavy on the rows for RPE ~8+; then back off allowing the rest to be an RPE ~6-7. Take your time on push ups, trying to get as many as you can from your toes or toes down to the floor then knees on the way up.
Conditioning –
:30 on/ :30 off x 5
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
:30 on/:30 rest of any burpee variation you want but go FAST.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined supine twist – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 1 min each