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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 6 each
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 6-10 each
Bottoms up chest press – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 10 each
Primary Lift – Barbell Bench Press
Bench press – https://www.youtube.com/watch?v=rxD321l2svE&t=205s
Warm-Up:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
1 @ RPE 8.5
Working Sets:
5 x 2 @ 85–88%
Primary Lift – Dual DB Chest Press
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw
Warm-Up:
Warm-Up:
8 @ RPE 5
5 @ RPE 6
3 @ RPE 7
2 @ RPE 8.5
Working Sets:
5 x 4 @ 85–88%
Superset 1 – Three Times
Single arm overhand bent over rows – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 10 ea
Bicep curls – https://www.youtube.com/watch?v=GNLcNTc3–E x 10
Week 2, keep weights the same but add reps. RPE ~7-8.
Superset 2 – Three Times
Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo x 10
Single arm band/ cable kickback – https://www.youtube.com/watch?v=1neBTWGPR-4 x 10 ea
Add pause in extension on each kickback but maintain weight from last week.
Circuit 3 – Three Times
Push ups (Stability ball) – https://www.youtube.com/watch?v=coSHbSxvHlA x 10
Rear delt fly seated on SB – https://youtu.be/YQWZ1kosZr8?si=VAP0oFNRL59SOru7 x 10
Lat pullovers – https://www.youtube.com/watch?v=9wVUtpg7hXU x 10
Add pause in extension on each fly and overhead on each pullover, but maintain weight from last week.
Conditioning –
For time –
21-15-9
Box jump overs
KB swings
Box Jump Overs- https://www.youtube.com/watch?v=VzlAl0rGPBw
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
For time, complete 21 box jump overs and KB swings, then 15 then 9 of each. Your KB weight should be heavier because it’s not very many reps overall, then your jump will be up and over, but if you are using stairs and can’t go over, jumping up is fine. Or do broad jumps, turning to face the other way between reps.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE x 2 min