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 4, take 2-3 warm up sets, then find a new 5RM. RPE10. 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 – FOUR 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 8
Week 4, compete four sets of eight reps, heavier than the previous weeks. RPE9.
Circuit 3 – X 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 15
Week 4, complete 8 reps on each of the OH presses, heavier than the previous weeks. Only 4 sets on these. Complete 15 reps on flys, same weight as previous weeks.
Finisher –
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
OR Push up variations – https://www.youtube.com/watch?v=lG-bpzXlH9w
Week 4, complete 10 walking planks, then 10 push ups with no rest between. Rest a full minute. Repeat. Rest a minute. Repeat. 5 each arm leading on planks.
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 –
AMRAP6
5 two arm upright rows
10 weighted marching steps, each
10 each side high high planks
In 6 minutes, complete as many rounds and reps as possible of 5 total two arm upright rows with HEAVY db’s, then hang onto them at your shoulders for 10 each leg weighted marches, then 10 each side high side planks, alternating sides.
Two arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Weighted Marching (Two DB/KB; weight at shoulders) – https://www.youtube.com/watch?v=wdDVUyI2MIE
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU
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