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..
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x ~1 min
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Single Arm Row in QP – https://youtu.be/g3rxC3e3bcI x 8 each
Set 1 – Pullups
Strict chest to bar pullups – https://youtu.be/QNfFgEk3KfU?si=wkzJmujc8Fv-xgOE
Week 2, complete 4×4 strict chest to bar pull-ups with the least amount of assistance needed. Rest ~2 min between sets so you can maintain the least amount of assistance.
Superset 2 – Three Times
Alternating down incline bench chest press – https://www.youtube.com/watch?v=uohmUS623VQ x 10 each
Split stance two arm rows – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 10
Week 2, keep weight the same but add reps. RPE ~7-8.
Superset 3 – Three Times
Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I x 10
Underhand lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 10
Circuit 4 – Three Times
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 10 each
High Plank walkout – https://www.youtube.com/watch?v=ERawonYtFfY x :10 each am leads
Skull Crushers on Ball/bench – https://www.youtube.com/watch?v=l2PCw8Yq3dM x 10
Hammer curls – https://www.youtube.com/watch?v=A-U2FH2Cm58 x 10
Week 2, add a pause to the top of each row and in extension on each skull crusher and at the top (squeeze hard) of each curl. Maintain weight from last week.
Conditioning –
:30 on/ :15 off x 6 rounds – Single leg burpees
Switch the working leg each round. Stay steady in your pace.
Single Leg Burpees – https://www.youtube.com/watch?v=oZIhgGFZ69Q
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lying Shoulder Stretch – https://www.youtube.com/watch?v=z8OeWu6mY4k x 1 min each
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