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..
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 5 each
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
Single arm band OH press – https://www.youtube.com/watch?v=splEnKPSvyk x 5 each
Set 1- Z-press
Week 1, find a heavy set of 5 on Z-press, and complete 3 sets of 5 at that weight. Rest ~2 min between sets. RPE ~9. Use a barbell if you have access, otherwise, db’s.
Z-Press with Barbell – https://www.youtube.com/watch?v=nKSTSWIv0ZI
Z-Press with DB & KB – https://www.youtube.com/watch?v=Iq8XRpo3yXo
Superset 2 – Three Times
Chest Press on Bench and SB – https://www.youtube.com/watch?v=Obq830aIfWw x 8
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q x 10
Week 1, RPE ~8 as you work new movements.
Circuit 3 – Three Times
Alternating up OH Press – https://www.youtube.com/watch?v=NVUpz-wRn1c x 8 each
Thumb facing rear delt fly on side – https://www.youtube.com/watch?v=R2NtBlQ4sJc x 10
Finisher –
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI
OR Push up variations – https://www.youtube.com/watch?v=lG-bpzXlH9w
Week 1, perform 5 push ups, then 5 total walking planks. Then 4, 3, 2, 1 of each. The goal is to complete this with minimal or no rest, while always tapping your chest to the floor on each push up. So move to your knees for both movements as soon as you need to.
Conditioning –
AMRAP5
30 jump ropes or 30 jumping jacks
3..6..9.. goblet squats
Goblet squat – https://youtu.be/_OqNhWR3AnU
In 5 minutes complete 30 jump ropes or 30 jumping jacks, then 3 goblet squats. Then 30 jumps then 6 goblet squats, etc, ascending by 3 squats each time. Weight should be light so you can move fast.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4 x 1 min each way