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 3, complete 5×5 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 – FOUR Times
Alternating down incline bench chest press – https://www.youtube.com/watch?v=uohmUS623VQ x 8 each
Split stance two arm rows – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 8
Week 4, reps decrease so weights increase. Add a fourth set.
Superset 3 – FOUR Times
Arnold Press – https://www.youtube.com/watch?v=t8xrTxbDJ0I x 8
Underhand lat pulldown – https://www.youtube.com/watch?v=xiSq7jg8pqo x 8
Circuit 4 – X Times
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 8 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 8
Hammer curls – https://www.youtube.com/watch?v=A-U2FH2Cm58 x 8
Add a the fourth set if you have time.
Conditioning –
AMRAP6
6 burpees
6 reverse burpees
6 kneeling to squat, each leg leading
In 6 minutes, complete as many rounds/ reps as possible of 6 burpees, (chest to deck but you can step back/ up), 6 reverse burpees and then 6 kneeling to squats each leg leading.
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Reverse Burpees – https://www.youtube.com/watch?v=ZRrYxjqeVSA
Kneeling TO Squat – https://www.youtube.com/watch?v=ju2T5AHVIZM
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